Crispy Fish Sticks with Caper-Chive Tartar Sauce √

Serves 4.

Note: Homemade fish sticks are quick and easy, and so much better than their frozen counterparts that you'll never open a box again when you're craving this childhood favorite. Panko breadcrumbs are a lighter and flakier version of regular breadcrumbs, and just the thing to use when you're looking for a crispy coating. Regular dry bread crumbs could be substituted. From Meredith Deeds.

• 1/4 c. reduced-fat mayonnaise

• 1/4 c. light sour cream

• 2 tbsp. capers, rinsed

• 1 tbsp. finely chopped chives

1 tbsp. finely chopped dill pickles

• 1 tbsp. dill pickle juice

• 1 1/2 tbsp. canola oil

• 1/2 c. flour

1/4 tsp. freshly ground black pepper

• 2 eggs

• 1 1/2 tbsp. Dijon mustard

2/3 c. panko breadcrumbs (see Note)

1 lb. cod, cut into 1- by 4-in. pieces (about 12 pieces)

• 1/4 tsp. salt


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.