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Cornmeal Fish Sticks with Tartar Sauce
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Prep Time
15
minutes
mins
Cook Time
15
minutes
mins
Total Time
30
minutes
mins
Servings
6
servings
Ingredients
1x
2x
3x
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
Instructions
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.
Notes
SERVING SUGGESTION:
Serve with steamed broccoli and rice.
VEGETARTIAN:
Use Tempeh.
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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