Sometimes, it can take a bit of convincing to get your kids to try new meals. But that shouldn't be a reason to resort to frozen dinners (especially since cooking is healthier and cheaper than buying prepared foods)! Inspired by fish sticks, I'm upgrading the kid-friendly classic into a dish that everyone will love: breadcrumb-coasted fish with an herb dipping sauce. To make this meal slightly healthier, I'm baking my fish instead of frying it. Serve this dinner with a light salad or some roasted vegetables and enjoy!
STEP 1
Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.
STEP 2
Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
STEP 3
Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.
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Serving Size: 1 Serving (351g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 751 | ||
Calories from Fat: 198 (26%) | ||
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Amt Per Serving | % DV | |
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Total Fat 22g | 29 % | |
Saturated Fat 4.8g | 24 % | |
Monounsaturated Fat 4.1g | ||
Polyunsanturated Fat 3.5g | ||
Cholesterol 148.4mg | 46 % | |
Sodium 1222.1mg | 42 % | |
Potassium 854.8mg | 22 % | |
Total Carbohydrate 85.7g | 25 % | |
Dietary Fiber 5.8g | 23 % | |
Sugars, other 79.9g | ||
Protein 51.5g | 74 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 751
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