Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Grown Up Fish Sticks September 6, 2011

Filed under: Main Dishes & Sandwiches — lowfatdiva @ 5:32 pm

I love fish and could actually eat it a couple of times a week if that were possible but my husband is not as much as a fish lover.  There are a lot of great fishes that are low in fat so remember if you want to keep them low in fat you have to be careful how you prepare them.  If I want to have fish more than once a week I have to come up with some unique ways to prepare it.  Awhile back I found this great recipe for fish sticks that are so much better than the kind that you purchase in the store!  This is a great way to introduce young ones to the world of fish if you have not done so yet.  The biggest thing is to make sure you use the proper fish for this recipe.  You will note that I suggest you use Cod or Pollack, these fish are lean but are a dense fish and will hold together very nicely (unlike Talapia, White Fish or Perch).

Fish Sticks

1 pound of Cod, Pollack or Halibut fish fillets cut into 4 x1 inch pieces (about 12)

1/2 cup flour

1/4 tsp. ground black pepper

1/2 cup lager style beer

1 1/2 Tlb. creamy mustard blend

1 Tlb. fresh lime juice

1/4 – 1/2 cup egg beaters

2/3 cup Panko

1 tsp. ground cumin

1 tsp. garlic powder

Spray a baking sheet with Pam or Olive Oil Spray.  Place in a 425 degree oven for about 10 minutes.  Combine the flour and black pepper in a shallow dish.  Combine the beer, mustard, lime juice and egg in a shallow dish.  Stir with a whisk until foamy.  Place Panko in a food processor and pulse until crumbs are a bit finer.  Add the cumin and garlic to the Panko and place in another shallow dish.  Working with one piece of fish at a time, dredge fish in flour mixture, dip in egg mixture and roll in Panko mixture.  Place on very warm baking sheet.  Continue quickly with the rest of the fish “sticks”.  Spray the fish sticks with Pam and put in oven for 15 min, turning once during the baking time.  Serve immediately with sauce below or your family favorite.  Enjoy!


1/4 cup of low fat mayo

1/4 cup fat free sour cream

2 tsp. fresh lime juice

1/2 tsp. Cajun seasoning

1 Tlb. Creole mustard

Combine ingredients in a small bowl and whisk to blend well.  Cover and chill while you wait for fish to cook.

Please send comments/ questions to 1lowfatdiva@gmail.com


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