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Continued: Recipe: fish sticks

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  • Last update: October 30, 2013 - 1:14 PM

In a small bowl, whisk together mayonnaise, sour cream, capers, chives, pickles and pickle juice. Cover and chill.

Preheat oven to 425 degrees. Brush oil evenly on a baking sheet; heat baking sheet in oven for 10 minutes.

Combine flour and black pepper in a shallow dish. Whisk together eggs and mustard in another shallow dish. Place panko crumbs in a third shallow dish.

Sprinkle fish evenly with salt. Working with one piece at a time, dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture until completely covered.

Remove preheated baking sheet from oven; place fish on pan, and return to oven. Bake for 15 minutes, turning once, or until fish flakes easily with fork. Serve immediately with sauce.

Nutrition information per serving:

Calories 291 Fat 13 g Sodium 640 mg

Carbohydrates 16 g Saturated fat 3 g Calcium 46 mg

Protein 25 g Cholesterol 120 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 bread/starch, 3 lean meat, 1 fat.

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