Friday, September 30, 2011

Fantastic Foodie Fridays~ Sautéed Fish Sticks with Chips and Slaw...

The success of the homemade potato chips in this $2 dish really depends on your knife – sharper knives cut thinner slices for crispier chips! Toss your chips with dill only after they’ve come out of the oven so the dried herb doesn’t burn.  ( Personal Note )  I used Penzey's Sandwich Sprinkle and Mural of Flavor to Season the chips and found that I liked it better than just using dill alone.  I also used a touch of the Sandwich Sprinkle on the fish sticks giving it that "something extra" that I felt it needed.  You may find that you like it just the way it comes out by using the recipe.  I always suggest trying a recipe, but if it needs "tweaking" to do it after trying it the original way first.   
  • 1 slice whole-grain bread
  • 1/2 lb yellow potatoes, scrubbed
  • 2 tbsp extra-virgin olive oil, divided
  • 1/2 tsp sea salt
  • 1 tsp dried dill
  • 1/4 head of cabbage, thinly sliced
  • 1 large carrot, peeled and grated
  • 4 small radishes, halved and thinly sliced
  • 1 large Braeburn apple (or other firm apple), cut into thin matchsticks
  • 1 1/2 tsp apple cider vinegar
  • 1/2 tsp ground mustard
  • 1 egg
  • 3/4 lb boneless, skinless tilapia fillet, rinsed with cold water and patted dry


  1. Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside. In a food processor, process bread into crumbs. Set aside.
  2. Slice potatoes as thinly as possible. Spread slices out evenly on baking sheet and drizzle with 1 1/2 tsp oil. Sprinkle salt over top and use fingertips to rub oil and salt onto each slice. Bake for 20 minutes or until golden brown. As soon as potatoes come out of oven, sprinkle with dill and lightly toss to combine.
  3. Prepare slaw: In a large bowl, mix cabbage, carrot, radishes and apple. In a small bowl, whisk together vinegar, mustard and 1 tbsp oil. Toss with cabbage mixture.
  4. Prepare fish sticks: Crack egg into a medium bowl. Chop tilapia as finely as possible and add to egg. Add 1/4 cup bread crumbs to tilapia mixture, then use hands to thoroughly combine.
  5. Divide fish mixture into 8 equal portions, shaping each into a rectangular stick about 2 1/2 inches long. Pour another 1/4 cup bread crumbs into a large or flat-bottomed soup bowl. Dredge each stick in bread crumbs, pressing lightly to coat both sides.
  6. Heat remaining 1 1/2 tsp oil in a large nonstick skillet for 1 minute on medium. Add fish sticks to pan and cook, covered, for 4 minutes or until bottoms are golden brown. Use heatproof tongs to gently flip sticks over and cook for another 3 minutes or until both sides are golden brown. Serve with potato chips and slaw.
Nutrients per serving (2 fish sticks, 2 oz potato chips, 3/4 cup slaw): Calories: 269, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1.5 g, Omega-3s: 210 mg, Omega-6s: 910 mg, Carbs: 27 g, Fiber: 5 g, Sugars: 10 g, Protein: 21 g, Sodium: 373 mg, Cholesterol: 43 mg

By Lisa Howard | Photo: Edward Pond Posted in Clean Eating Posted on August 4, 2011

Nutritional Bonus:
While you're undoubtedly already aware of the multiple health benefits of vitamin C, you may be surprised to learn that 82% of the immunity-booster in this recipe is thanks to cabbage. The cruciferous vegetable is often overlooked because of its unpleasant cooking odor, but our no-cook slaw makes for a tangy (and mild-smelling) alternative.

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