Shelly's Recipe

Adult Fish Sticks with Zesty Dill Remoulade

Category: Fish and Seafood

REMOULADE
5 tablespoons lower-fat sour cream
1/4 cup lower-fat mayonnaise
1 1/2 tablespoons minced fresh dill
4 teaspoons capers
4 teaspoons chopped cornichons or mini dill pickles
2 teaspoons brown mustard
2 teaspoons lemon juice
1 teaspoon prepared horseradish
1 garlic clove, minced

FISH STICKS
6 tablespoons nonfat milk
1 egg
1 1/2 cups panko or bread crumbs
1/2 cup all-purpose flour
1 lb. tilapia, halibut or white fish fillets, halved lengthwise
1/4 teaspoon salt
1/4 teaspoon pepper

1. Heat oven to 350. Combine all remoulade ingredients in small bowl; refrigerate.

2. Whisk milk and egg in shallow dish. Place panko and flour in separate shallow dishes. Dredge fish in flour, shaking off excess. Dip in egg mixture; coat with panko, pressing lightly to adhere. Place on large baking sheet sprayed with cooking spray.

3. Bake 13 minutes or until fish just begins to flake. Spray tops with cooking spray. Broil 1 to 2 minutes to brown, being careful not to burn. Sprinkle with salt and pepper; serve with remoulade.



4 servings