Wednesday, January 14, 2009

Fish sticks & tartar sauce

The fish part of this recipe is pretty typical. For the tartar sauce, I looked up what people normally put in it to come up with my own yogurt version. The mayo or salad dressing keeps the typical flavor while the yogurt makes it guilt-free.

Fish "sticks"

One small fillet of white fish (I use tilapia) per person
1/4 cup flour per person
1 egg per 3 people, beaten
1/2 cup bread crumbs per person

- Rinse fish and pat dry with paper towels.
- Cut each fillet in half the long way.
- Heat frying pan on medium heat.
- Put flour, egg, and bread crumbs each in their own shallow dish or plate.
- Flour each piece, then dip in beaten egg, followed by breadcrumbs. Press bread crumbs into fish.
- Spray each side of fish with cooking spray
- Cook in pan on medium heat until browned and cooked through (3-5 minutes per side - I tend towards 5 to be safe)

The tartar sauce is quick, so you can make it ahead to let the flavors mix, or while the fish is cooking.

Tartar sauce (for two)
1 tablespoon mayonnaise/miracle whip
1/3 cup plain fat-free yogurt
1 medium pickle, chopped
1/2 teaspoon dill (or 1 Tablespoon dill relish instead of the pickle & dill)
1/4 teaspoon ground mustard
1 1/2 teaspoons lemon or lime juice
1/2 teaspoon onion powder

- Mix all ingredients and enjoy!
- You can add hot pepper if you want a kick to it.

1 comment:

  1. I used a mortar and pestle to turn my dehydrated onions into onion powder ;-}


Try this and want to share how it went? Have questions before you try it? Let me know!