Cornmeal Fish Sticks with Tartar Sauce

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 servings


  • 7 tablespoons cornmeal
  • 3 tablespoons all purpose flour
  • 1/2 teaspoon red pepper flakes or to taste
  • 1 teaspoon thyme
  • Sea salt and freshly ground black pepper to taste
  • 1/4 cup plain Greek yogurt
  • 2 pounds cod or any other firm fleshed white fish, cut into strips
  • 3 tablespoons mayonnaise
  • 3 tablespoon sour cream
  • 1 teaspoon Dijon mustard
  • 1 small dill pickle minced
  • 3 drops hot pepper sauce or to taste
  • 1 tablespoon lemon juice
  • 1 tablespoon capers


  • Preheat the oven to 450.
  • In a large bowl, add cornmeal, flour, red pepper flakes, thyme and sea salt and freshly ground pepper to taste.
  • In another separate large bowl, add yogurt.
  • Dip the fish in the yogurt, then the cornmeal mix and place on a baking sheet and bake for 12 to 15 minutes until fish flakes easily with a fork.
  • In a medium bowl, add remaining ingredients (mayonnaise through capers). Stir to combine.


SERVING SUGGESTION: Serve with steamed broccoli and rice.
NUTRITION: 249 Calories; 9g Fat (31.6% calories from fat); 30g Protein; 12g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 291mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.
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