Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!' Recipe

Name: Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4.5 ounces all-purpose flour (about 1 cup); 1 1/2 cups panko (Japanese breadcrumbs); 3 tablespoons water; 1 large egg, lightly beaten; 1 1/4 pounds cod fillets (1/2 inch thick); Cooking spray; 1/2 teaspoon kosher salt; 1/3 cup light mayonnaise; 2 tablespoons chopped kosher dill pickles; 1 tablespoon finely chopped red onion; 1 tablespoon chopped fresh parsley; 1 tablespoon capers, rinsed, drained, and chopped; 1 tablespoon fresh lemon juice

Servings: persons

4.5 ounces all-purpose flour (about 1 cup)
1 1/2 cups panko (Japanese breadcrumbs)
3 tablespoons water
1 large egg, lightly beaten
1 1/4 pounds cod fillets (1/2 inch thick)
Cooking spray
1/2 teaspoon kosher salt
1/3 cup light mayonnaise
2 tablespoons chopped kosher dill pickles
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh parsley
1 tablespoon capers, rinsed, drained, and chopped
1 tablespoon fresh lemon juice

1
Preheat oven to 375u00b0F.
2
To prepare fish sticks, place flour in a shallow dish or bowl. Place breadcrumbs in a second shallow dish or bowl. Combine 3 tablespoons water and egg in a third shallow dish or bowl, stirring with a whisk.
3
Cut fish into 20 (4 x 1/2-inch) strips. Dredge fish in flour, shaking off excess. Dip fish in egg mixture, and dredge in breadcrumbs. Place on a baking sheet coated with cooking spray. Coat fish with cooking spray.
4
Bake at 375u00b0F for 30 minutes or until crisp. Sprinkle fish sticks with salt.
5
To prepare tartar sauce, combine all sauce ingredients in a small bowl. Serve tartar sauce with fish.

425

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 4.5 ounces all-purpose flour (about 1 cup), 1 1/2 cups panko (Japanese breadcrumbs), 3 tablespoons water, 1 large egg, lightly beaten, and more.

Yes, Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!' falls under the Seafood category and is a great choice for this type of meal.

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'

How did you like this recipe?

Frequently Asked Questions