Baked Fish Strips with Honey Mustard Dipping Sauce
Prep time: 25 minutes Serves: 6
Ditch the frozen boxed versions! These homemade, crunchy fish sticks are tastier and freshly made at home, plus they’re gluten free! Serve with ketchup or this yogurt-based honey mustard sauce.
For the fish:
1 pound firm, white fish fillets (like cod or halibut)
3 tablespoons cornstarch
1 large egg
1 tablespoon low-fat milk
¾ cup crushed Lay’s® Lightly Salted potato chips (about 45 chips)
1 tablespoon canola oil
For dipping sauce:
¾ cup plain nonfat Greek yogurt
1 tablespoon gluten-free Dijon mustard
2 teaspoons honey
Preheat oven to 450 degrees F.
Pat fish dry. Cut into approximately 30 (2-inch x ¾-inch) strips.
To coat the fish, arrange an assembly line with three large bowls. In first bowl, add cornstarch. In second bowl, add egg and milk; whisk together. In third bowl, add crushed potato chips. Add half of the fish strips in first bowl with cornstarch; toss to coat. Next, add fish to egg mixture; toss to coat (let excess egg wash drip off before proceeding to next step.) Lastly, add to potato chip mixture and toss to coat. Place coated fish on a plate. Repeat coating process with remaining fish.
Line a baking sheet with aluminum foil and coat with cooking spray. Arrange fish strips on foil and bake for 12 -14 minutes or until fish is cooked through, turning fish strips over halfway through cooking process. Remove from oven.
To make dipping sauce, whisk yogurt, mustard and honey together in a small bowl. Serve immediately with fish sticks.
Nutrition Facts Per Serving (5 fish strips + 2 tablespoons dipping sauce):
Calories: 230, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 67mg, Sodium: 139mg, Carbohydrates: 18g, Dietary Fiber: 1g, Protein: 19g, Vitamin C 6% DV, Calcium 6% DV
Recipe created by:
Deanna Segrave-Daly, RD of Teaspoon Communications - http://teaspooncomm.com
Disclosure: This recipe is designed to be gluten free. Frito-Lay is not liable or responsible for the outcome of any recipes from this website, as the ingredients used cannot be controlled nor can the environment where the recipe is made. Please click here for the full list of Frito-Lay’s qualified gluten free products.