Crunchy Fish Sticks with Carrot-Apple Slaw

Name: Crunchy Fish Sticks with Carrot-Apple Slaw
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 1 cup all-purpose flour; 1 cup yellow cornmeal; 3 large egg whites; 1 teaspoon kosher salt; 1 teaspoon garlic hot pepper sauce; 1 1/2 pounds tilapia or catfish fillets; 1 cup canola oil; 1/4 cup tartar sauce; 3 tablespoons honey mustard; 1 cup plain or vanilla low-fat yogurt; 1 tablespoon minced shallot; 2 teaspoons fresh lemon juice; 2 teaspoons chopped fresh tarragon or parsley; 1 Granny Smith apple, julienned; 1 Braeburn apple, julienned; 2 cups shredded carrots; 1/4 cup dried cranberries

Recipe GLPR487cfc765f1b32

Main Course

25 min

1136 cal

Servings: 4

Stovetop

SNAP eligible

Golden-crusted fish sticks made with a crispy cornmeal and flour coating, paired with a refreshing slaw of shredded carrots, fresh apples, and tart cranberries, dressed with a zesty yogurt-based sauce.

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Ingredients

1 cup all-purpose flour

1 cup yellow cornmeal

3 large egg whites

1 teaspoon kosher salt

1 teaspoon garlic hot pepper sauce

1 1/2 pounds tilapia or catfish fillets

1 cup canola oil

1/4 cup tartar sauce

3 tablespoons honey mustard

1 cup plain or vanilla low-fat yogurt

1 tablespoon minced shallot

2 teaspoons fresh lemon juice

2 teaspoons chopped fresh tarragon or parsley

1 Granny Smith apple, julienned

1 Braeburn apple, julienned

2 cups shredded carrots

1/4 cup dried cranberries

Directions

In a shallow dish, whisk together the flour, cornmeal, kosher salt, and garlic hot pepper sauce. In another shallow dish, lightly beat the egg whites.
Pat the tilapia or catfish fillets dry with paper towels. Cut each fillet lengthwise into 3/4-inch-wide strips.
Dip each fish strip into the beaten egg whites, then coat thoroughly with the flour-cornmeal mixture, pressing gently so the coating adheres.
Heat the canola oil in a large skillet over medium-high heat. Once the oil shimmers, carefully place the coated fish strips in the pan, working in batches if needed to avoid crowding.
Cook the fish sticks for 3 to 4 minutes per side until the coating is golden and crispy and the fish reaches an internal temperature of 160°F. Transfer to a paper towel-lined plate to drain.
While the fish cooks, whisk together the tartar sauce, honey mustard, yogurt, minced shallot, lemon juice, and tarragon in a small bowl to make the sauce.
In a large bowl, toss together the shredded carrots, julienned Granny Smith and Braeburn apples, and dried cranberries.
Drizzle half of the prepared sauce over the carrot-apple mixture and toss gently to combine. Reserve the remaining sauce for serving alongside.
Divide the slaw among four plates and arrange the crispy fish sticks on top. Serve with the reserved sauce on the side.

Comments

Grocery List Plus Editorial Staff4.5

This is a solid weeknight main that checks multiple boxes for Charlotte: tilapia is reliably available at Harris Teeter, Food Lion, Publix, Walmart, and Kroger, and all other ingredients are standard grocery staples with no special stops required. The 25-minute claim holds up—breading and pan-frying tilapia takes about 12 minutes, slaw prep another 8 minutes, yielding honest timing for a family of four. The cost per serving lands around $4.50 to $5.00 driven mainly by tilapia at roughly $10 to $12 a pound. The slaw reheats adequately (though slaw is best eaten same-night), and the fish itself does not keep well, so plan to serve this fresh; the structure suits a Tuesday or Wednesday when you need dinner ready without fuss.