Name: Crispy cod sticks with broccoli slaw
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; 1/2 cup panko breadcrumbs; 2 large egg whites; 4 oz Yukon Gold potatoes, cut into 1/2-inch cubes; 1 tsp canola oil; 1/3 cup plain nonfat Greek yogurt; 2.5 oz broccoli, shredded; 1/2 medium carrot, shredded; 1 1/2 tbsp red onion, finely diced; 1 1/2 tbsp dill pickles, finely chopped; 1 tsp lemon juice; 1/2 tsp salt; 1/4 tsp black pepper

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 canola oil, half the salt, and half the black pepper. Spread them in a single layer and roast for 15 minutes.
While the potatoes roast, heat another third of the oil in a skillet over medium heat. Add the panko and stir often for 3 minutes until light golden. Transfer the toasted panko to a shallow bowl and stir in the remaining salt and pepper.
Whisk the egg whites in a small bowl until frothy. Pat the cod sticks dry with paper towels. Dip each piece of fish into the egg white, then coat thoroughly with the toasted panko, pressing firmly so the crumbs stick.
Move the potatoes to one side of the pan. Drizzle the remaining oil on the empty side and place the fish sticks on it. Bake for 12 to 14 minutes, flipping the fish once halfway, until the panko is golden and the fish is opaque in the center. Done when flakes easily, 145°F.
While the fish bakes, whisk the Greek yogurt, lemon juice, diced onion, and chopped pickles in a bowl to make the tartar sauce. Toss the shredded broccoli and carrots with half of this dressing to coat.

Nutrition

Ingredients

Instructions

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