Name: Fish sticks and roasted vegetables
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: 7 oz Atlantic cod fillet, cut into 1-inch strips; 1/4 cup all-purpose flour; 2 large egg whites, lightly beaten; 3/4 cup panko breadcrumbs; 3.5 oz Yukon Gold potatoes, diced into 1/2-inch pieces; 3.5 oz Brussels sprouts, halved; 1/2 medium yellow onion, half sliced into wedges, half finely diced; 1 tsp canola oil; 3/4 tsp salt; 1/4 tsp black pepper; 1/2 cup cherry tomatoes, halved; 3 oz cucumber, diced; 1 tbsp lemon juice

Instructions

Prep 20 min · Cook 25 min

Preheat the oven to 400°F. On a half-sheet pan, toss the potatoes with half the canola oil, one third of the salt, and a pinch of the pepper. Spread them out and roast for 15 minutes.
While potatoes roast, set up three small bowls with the flour, the egg whites, and the panko. Season the panko with another third of the salt and a pinch of pepper. Pat the cod strips dry, dredge in flour, dip in egg whites, then coat thoroughly in panko.
Move the potatoes to one side of the pan. Toss the Brussels sprouts and the wedge-cut onions with the remaining canola oil and add to the pan. Roast for 5 minutes.
Place the breaded fish sticks on the pan with the vegetables. Roast for 10 to 12 minutes until the breading is golden and the fish is opaque in the center. Done when opaque in the center, 145°F.
While the fish and vegetables finish roasting, combine the tomatoes, cucumbers, diced onions, and half the lemon juice in a small bowl. Season with the remaining salt and pepper and toss to coat.
Transfer the roasted potatoes, Brussels sprouts, and fish sticks to a plate. Serve the tomato cucumber salad alongside. Squeeze the remaining lemon juice over the fish and sprouts before serving.

Nutrition

Ingredients

Instructions

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