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Fish Sticks With Mustard Sauce
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- #68461
serves/makes:
ready in:
30-60 minutes
30-60 minutes
ingredients
nonstick cooking spray
1 pound cod or other white fish fillet
1/4 cup low-fat buttermilk
1/2 cup yellow cornmeal
1/4 cup plain bread crumbs
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon chili powder
MUSTARD SAUCE
1/3 cup low-fat mayonnaise
1/2 teaspoon wine vinegar
1 teaspoon Dijon mustard
1 teaspoon fresh parsley, chopped
1 1/2 teaspoon green onions, chopped
1/2 teaspoon dry mustard
directions
Preheat the oven to 425 degrees F. Coat a baking sheet with nonstick cooking spray and set it aside.
Cut the fish fillets diagonally into 1-inch-wide strips.
In a bowl, combine the buttermilk and fish strips, stirring gently.
In a heavy-duty plastic sealable bag, combine the cornmeal, bread crumbs, salt, pepper, garlic powder and chili powder.
Add the fish strips; seal the bag and gently turn the bag to coat the fish. Place the fish strips on the baking sheet.
Gently spray the tops of the fish sticks with cooking spray. Bake for 25 minutes or until the fish is crisp and flakes easily when tested with a fork.
Meanwhile, to prepare the mustard sauce, stir together all the sauce ingredients in a bowl and serve the sauce with the fish.
added by
jimdykstra
nutrition data
Nutritional data has not been calculated yet.
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