Name: Crispy fish sticks and tartar sauce
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Yield: 1 serving
Ingredients: 6 oz cod fillets, cut into 3/4-inch thick sticks; 1/3 cup panko breadcrumbs; 1 large egg white; 5 oz Yukon Gold potatoes, cut into 1/2-inch cubes; 1 1/2 tsp extra virgin olive oil; 3 tbsp plain nonfat Greek yogurt; 1 tsp light mayonnaise; 80 g broccoli coleslaw mix; 2 tbsp red onion, finely diced; 2 tbsp dill pickles, finely chopped; 1 tsp lemon juice; 1/2 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder

Instructions

Prep 25 min · Cook 20 min

Preheat the oven to 425°F. On a half-sheet pan, toss the potatoes with one third of the olive oil, half the salt, and half the black pepper. Spread them in a single layer and roast for 15 minutes.
While potatoes roast, heat another third of the olive oil in a skillet over medium heat. Add the panko and stir often for 3 minutes until light golden. Transfer to a bowl and stir in the garlic powder and the remaining salt and pepper.
Whisk the egg white in a small bowl until frothy. Pat the fish sticks dry. Dip each piece into the egg white, then coat thoroughly with the toasted panko mixture, pressing to adhere.
Move the potatoes to one side of the pan. Drizzle the remaining oil on the empty side. Place the fish sticks on the oil. Bake for 12 to 14 minutes, flipping the fish once halfway, until the crust is golden and the potatoes are tender. Done when opaque in the center and flakes easily, 145°F.
While the fish bakes, whisk the Greek yogurt, light mayo, lemon juice, diced onion, and chopped pickles in a bowl to make the tartar sauce. Toss the broccoli coleslaw mix with half of this dressing to coat. Done when 160°F in the thickest part.

Nutrition

Ingredients

Instructions

Get a whole week of meals like this, planned for you

More dinner recipes