Monday, September 17, 2012

Healthy, delicious and super easy fishsticks

Monday is always the hardest time of the week. Until it's a Monday evening, and then this is the hardest time of the week... You're back from work, feeling so tired and lazy, all you want to do is curl up on the couch with a great book and a cup of tea, or watch an episode of "Friends". But sometimes you need to cook dinner instead. I mean you don't need it for yourself, because you can probably get through the night with some cheese and crackers, but your child needs to eat a good healthy meal. Which is ok, because I love cooking, but sometimes it's just hard to get started. Well, for the nights like tonight I have just discovered a perfect little recipe for Allie. Healthy fishsticks! Or as they are called in the magazine "Baked "fried" fish sticks".  The magazine I got it from is called "Fresh", which is Hannaford's, New England local supermarket, own magazine. They come up with an issue every month and they always have great recipes, pictures and ideas in there. I just got the new one the other day and this recipe caught my eye. And tonight when I needed to make a quick stop at Hannaford's for some milk, I also grabbed some fish for dinner. The rest is easy.

The entire process of making these took me about 20 minutes, and this included preheating the oven to 450 degrees.

Here is what you'll need
1 1/2 lbs. firm white fish, such as cod, hake or tilapia (I used tilapia)
1 cup reduced fat milk (I used 2%)
1 cup all-purpose flour
2 tsp seafood seasoning (I used Old Bay)
1 egg
2 egg whites
4 cups cornflakes
1/2 cup nonfat plain Greek yogurt (I used whole milk, because I never have any non-fat products at my house)
1 Tbsp dill relish
lemon wedges (optional)
hot sauce (optional)
The last 2 ingredients were just seen by me for the first time, I didn't notice them as I cooked. Luckily they were optional, and the sauce was great, but would've probably been even better with them).

1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper (or foil as I did)

2. Cut fish into sticks or any shape you like. Place them in a bowl and pour milk over.

3. While fish soaks, place flour and half of your seasoning in a shallow bowl and mix to combine Place egg and egg whites in a separate shallow bowl and whisk just to blend.

We're getting there!
4. Place cornflakes in zip lock bag. Use a rolling pin or your hands to crush the flakes into small crumbs. I actually ended up using a meat hammer, it just seemed like fun :). Add remaining seasoning and shake to distribute.

And now we are ready to roll!

5. Shake excess milk of the sticks. Coat each with flour, then eggs, then cornflakes, turning until coated.

6. Placed fish sticks on the prepared baking sheet.

Baked until cooked through, golden brown and crunchy, about 10 minutes.

7. In the meantime, while the fish bakes, combine yogurt and relish (I don't know what a dill relish is, but I had some kind of sweet relish and that's what I used) in a small dish. mix well.

Add lemon juice and hot sauce, if desired.

Allie actually started enjoying them before I even served them :)

Have a good Monday night :)

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