Grown Up Fish Sticks


We all know that fish is one of those food that should be eaten  more than once a week because of all the benefits it brings. Not only is it packed with healthful vitamins and minerals, it is also a major source of omega-3 fatty acids. It is also shown to reduce the chance of heart attack, and stroke in elderly people. I eat fish 3 to 4 times a week so I should be okay. My family on the other hand does not… so I am always trying to find ways to have them eat a little more healthier…

Since both my kids and husband like fish sticks, I thought of making my own and this is how this recipe came about. I accompanied the fish stick with a red-pepper jelly sauce, but just a few drops of lemon juice would be fine. ( Ketchup would probably work also, but I am not making that suggestion;-)

Ingredients for 4: 3-4 flat fish filet such as tilapia or catfish, 2 eggs, 1tbsp of hoisin sauce, 1/4 tsp of salt, 1/8 tsp of pepper, 1/4 cup of red pepper jelly, 1/8 cup of fat-free sour cream, 1 tbsp of fresh ginger grated, 1 tbsp of ginger powder.

Cut the fish filet in small strips or about 1 inch wide.

In a large bowl, mix the eggs, the hoisin sauce, 1 1/4 tsp of salt, 1/8 tsp of pepper and stir. Add the cut-out fish filet and mix so that the fish filet are well coated with the egg mixture. In another bowl, mix 1 1/2 cup of panko bread crumb, and 1 tbsp of ginger powder. Scoop the fish out of the egg mixture, and place it all in the breadcrumbs. Stir to coat the fish with the breadcrumbs. Remove the fish filet one at a time and place them on a large silpat that was placed on a perforated sheet. Cook the fish sticks in the oven for 6-8 minutes at 400. Meanwhile mix the sour cream with the red-pepper jelly and the 1 tbsp of fresh grated ginger.

To serve, place the fish filet on plates and drizzle the fish sticks with the sauce, or with lemon juice. Et voila!!!

Bon Appetit and Happy Cooking!!!