Oven-Fried Fish Sticks with Tartar Sauce

Oven-Fried Fish Sticks with Tartar Sauce

Oven-Fried Fish Sticks with Tartar Sauce

 

As host of Yahoo’s Blue Ribbon Hunter, Allison Fishman Task has eaten countless plates of “festival” food.  “I’d visit fairs and people would say they can’t eat the food because it’s too high in fat and calories,” she says.  “My hope with this book (Cooking light lighten up, America!) was to reclaim classic beloved American dishes.”  Here, she transforms fish sticks by baking cod and serving it with a zingy sauce.

Oven-Fried Fish Sticks with Tartar Sauce Recipe

Oven-Fried Fish Sticks with Tartar Sauce

 

Fish Sticks:   4.5 oz. flour (about 1 cup)

1 ½ cups panko (Japanese bread crumbs)

3 Tbsp. water

1 large egg, lightly beaten

1 ¼ lbs. cod fillets (1/2 inch thick)

Cooking spray

½ tsp. kosher salt

Tartar Sauce:   1/3 cup light mayonnaise

2 Tbsp. chopped kosher dill pickles

1 Tbsp. finely chopped red onion

1 Tbsp. chopped fresh parsley

1 Tbsp. capers, rinsed, drained and chopped

1 Tbsp. fresh lemon juice

Preheat oven to 375 F.  To prepare fish sticks, place flour in a shallow dish or bowl.  Place bread crumbs in a second shallow dish or bowl.

Combine 3 Tbsp. water and egg in third shallow dish or bowl, stirring with a whisk.

Cut fish into 20 (4 x ½ inch) strips.  Dredge fish in flour, shaking off excess.  Dip fish in egg mixture and dredge in bread crumbs.  Place on baking sheet coated with cooking spray.  Coat fish with cooking spray.

Bake at 375 F. for 30 minutes or until crisp.  Sprinkle fish sticks with salt.

To prepare tartar sauce, combine all sauce ingredients in a small bowl.  Serve tartar with fish.

 

(Recipe for Oven-Fried Fish Sticks with Tartar Sauce was in USA Weekend. November 3, 2013)

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Broccoli Tuna Casserole

Broccoli Tuna Casserole

Broccoli Tuna Casserole

 

When I was in the Navy, a co-worker’s wife shared this recipe with me.  I’ve tweaked it over time, but it still reminds me of my “family” away from home.

          Yvonne Cook                                                         Haskins, OH                                                                      

 

Broccoli Tuna Casserole Recipe

Broccoli Tuna Casserole

5 cups uncooked whole wheat egg noodles

1 tsp. butter

¼ cup chopped onion

¼ cup cornstarch

2 cups fat-free milk

1 tsp. dried basil

1 tsp. dried thyme

3/4 tsp. salt

½ tsp. pepper

1 cup reduced-sodium chicken broth

1 cup (4 oz.) shredded Monterey Jack cheese, divided

4 cups frozen broccoli florets, thawed

2 pouches (6.4 oz. each) albacore white tuna in water

1/3 cup panko (Japanese) bread crumbs

1 Tbsp. butter, melted

Preheat oven to 350 F.   Cook noodles according to package directions; drain.  Transfer to a 3 qt. or 13×9 inch baking dish coated with cooking spray.

Meanwhile, in a large nonstick skillet coated with cooking spray, heat butter over medium-high heat.  Add onion; cook and stir until tender.  In a small bowl, whisk cornstarch, milk and seasonings until smooth; gradually stir into pan.  Stir in broth.  Bring to a boil; cook and stir 2 minutes or until thickened.  Stir in ¾ cup cheese until melted; stir in broccoli and tuna.

Spoon tuna mixture over noodles; mix well.  Sprinkle with remaining Monterey Jack cheese.  Toss bread crumbs with melted butter; sprinkle over casserole.  Bake, covered, 45 minutes.  Bake, uncovered, 15-20 minutes longer or until cheese is melted.          8 servings

Freeze It:   Cool unbaked casserole; cover and freeze.  To use, partially thaw in refrigerator overnight.  Remove from refrigerator 30 minutes before baking.  Preheat oven to 350 F.  Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165 F.

 

(Recipe for Broccoli Tuna Casserole came from tasteofhome.com)

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