Finally Friday: Fish Sticks for Grown-Ups

End of the week, start of the weekend! Get your fish fix with Adult Fish Sticks with Zesty Dill Rémoulade. They get their wonderfully light, slightly crunchy coating from panko, Japanese bread crumbs. The piquant rémoulade sauce, flavored by cornichons, launches this childhood favorite into adulthood. Serve with thickly cut oven fries and a crunchy green salad to round out the meal.

Adult Fish Sticks with Zesty Dill Rémoulade

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*
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°F. Combine all rémoulade 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 rémoulade.


TIP *Panko are coarse bread crumbs usually found next to other bread crumbs in the supermarket.


4 servings


PER SERVING: 305 calories, 10.5 g total fat (3 g saturated fat), 27.5 g protein, 24.5 g carbohydrate, 110 mg cholesterol, 660 mg sodium, 1.5 g fiber