Island-Spiced Fish Sticks

Name: Island-Spiced Fish Sticks
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Caribbean
Ingredients: Nonstick olive oil cooking spray; 2 limes, zest and juice; 2 green onions, chopped; ¼ cup packed fresh parsley leaves; ½ jalapeño chile, minced; 1 teaspoon fresh thyme leaves; ¼ teaspoon ground allspice; Salt to taste; 1 large egg white; 1 pound skinless cod fillet; ¾ cup panko (Japanese-style bread crumbs); 2 tablespoons light mayonnaise; 2 tablespoons reduced-fat sour cream; 1 bag baby spinach

Recipe GLPRadd111b92e5901

Caribbean

Appetizer

30 min

264 cal

Servings: 4

Oven

Crispy panko-crusted cod sticks infused with island spices like allspice and thyme, topped with a bright lime-cilantro aioli. These baked fish sticks are served alongside fresh baby spinach for a light, flavorful meal that's ready in 30 minutes.

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Ingredients

Nonstick olive oil cooking spray

2 limes, zest and juice

2 green onions, chopped

¼ cup packed fresh parsley leaves

½ jalapeño chile, minced

1 teaspoon fresh thyme leaves

¼ teaspoon ground allspice

Salt to taste

1 large egg white

1 pound skinless cod fillet

¾ cup panko (Japanese-style bread crumbs)

2 tablespoons light mayonnaise

2 tablespoons reduced-fat sour cream

1 bag baby spinach

Directions

Preheat your oven to 400°F (200°C). Line a baking sheet with foil or parchment paper and lightly coat with nonstick cooking spray.
In a small bowl, whisk together the lime zest and juice, minced green onions, parsley, jalapeño, thyme, allspice, and a pinch of salt. Set the spice mixture aside.
Pat the cod fillet dry with paper towels, then cut into 8 even sticks (roughly ½-inch thick and 3–4 inches long).
Place the egg white in a shallow bowl and beat lightly until foamy. Pour the panko into another shallow bowl and stir in half of the spice mixture until combined.
Working with one piece at a time, dip each cod stick into the egg white until fully coated, allowing excess to drip off. Then immediately coat in the panko mixture, pressing gently to adhere all sides.
Arrange the breaded fish sticks on the prepared baking sheet in a single layer and lightly spray the top of each stick with cooking spray.
Bake for 12–15 minutes, until the coating is golden brown and the fish flakes easily when tested with a fork. The fish should reach an internal temperature of 160°F (71°C).
While the fish sticks bake, prepare the lime aioli by stirring together the light mayonnaise, reduced-fat sour cream, and the remaining spice mixture in a small bowl. Season with additional salt if needed.
Divide the fresh baby spinach among four serving plates. Top each plate with two fish sticks and drizzle with the lime aioli. Serve immediately.

Comments

Grocery List Plus Editorial Staff4.25

This recipe delivers solid value and works well for a weeknight family meal, with all ingredients available at major Charlotte chains like Harris Teeter, Food Lion, and Walmart—though fresh thyme and jalapeño may require a quick stop if your usual store's produce section is thin. The real cost driver is fresh cod at $12–$16 per pound, which will run $8–$12 total for four servings, making this a mid-range dinner rather than budget-friendly. The stated 30 minutes glosses over breading prep and pan-frying time; budget 40 minutes with cleanup. Leftovers reheat adequately in a 350-degree oven, though the panko crust softens slightly, and the lime-herb yogurt sauce keeps well if stored separately.