1. Tartar sauce
Fish – 1 pound (Cod,Flounder or any white fish)(boneless )
Vinegar- 1 tsp
Bread crumbs -as required
All purpose flour -3 tbsp for dusting + 1/2 cup for batter or ( 2 large egg whites lightly beaten)
Salt and pepper to taste.
1.Wash and cut the fish fillets into 2 inch long strips and 1/2 inch wide using kitchen shears .Add vinegar, salt and pepper.Keep it aside for a few minutes.Drain and dust it in 3 tbsp all purpose flour and spread it so that all the water dries up.
2. Mix all purpose flour with 1/4 cup water to make a slightly thick batter enough to coat the fish but not runny.sprinkle some salt and pepper in it.
3.Spray the wire rack with cooking oil or spray on an aluminium foil kept on baking sheet.
4 Assemble everything in the order that is bread crumbs next to it then the flour batter and then fish.
5.Use both hands in this stage,take each flour coated strip and dip in the batter then dredge in bread crumbs roll well remember to shake off excess in each step and refrigerate for 20 minutes.
6.Preheat oven at 350 F and arrange the fish sticks on the wire rack leaving some distance in between.
Bake for 12-15 or until the fish flakes.Carefully turn once in between after the bottom is cooked for even coloring.
Serve hot with Tarter sauce. ( Recipe below)
- Uncooked coated fish sticks can be refrigerated for up to 1 day and frozen upto 3 months.So u can make well ahead of time.
Ingredients for fruit salsa:
Tomato Ketchup -1/2 cup
A Mediterranean inspired low cal substitute for mayo.
Yogurt – 4 Tbsp
Garlic -2 minced or Garlic butter – a tsp
Green chili / pickled Jalapeno chopped- 1 (according to your tolerance)
Fresh Cilantro / Parsley chopped – 1 tsp
Salt and Pepper to taste.
Mix everything together in a small bowl and keep it ready in the refrigerator and serve with hot brussels sprout wedges / halves.
Click on BRUSSELS SPROUTS to see the sauteed veggie finger food.
Olive oil- 1-2 tbsp
Paprika – a pinch (I used chili powder cos I wanted some heat)
Tahini sauce– 1 tbsp (click on tahini for the recipe)
Salt to taste
Serve with chips and fresh cut veggies.
Click on WHOLE WHEAT BAKED CHIPS for the chips recipe.