45 min
Homemade Frozen Fish Sticks
Recipe GLPR0d7831e6bd89e0
Crispy baked fish sticks with a tropical coconut and curry coating, served with a tangy Thai-inspired yogurt dipping sauce. These homemade sticks are a healthier alternative to store-bought versions and can be made ahead and frozen for convenient weeknight dinners.
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Ingredients
1½ pounds Tilapia fillets
1¼ cups Whole wheat breadcrumbs
⅓ cup Sweetened shredded coconut
2 tablespoons Yellow cornmeal
1 teaspoon Mild curry powder
Kosher salt
1 Large egg white
Nonstick cooking spray
⅓ cup Greek yogurt (2-percent)
1 small Carrot, peeled and finely grated
2 teaspoons Sweet chile sauce
1 teaspoon Low-sodium soy sauce
1 Scallion, finely chopped
½ Fresh lime juice
Water
Directions
Cut the tilapia fillets lengthwise into sticks approximately 3 inches long and 1/2 inch thick.
In a food processor, combine the breadcrumbs, shredded coconut, cornmeal, curry powder, and 1/2 teaspoon kosher salt. Pulse until the coconut is coarsely chopped. Transfer the mixture to a shallow dish.
In another shallow dish, whisk together the egg white with 1 tablespoon water until well combined.
Dip each fish stick into the egg white mixture, allowing excess to drip off, then coat thoroughly on all sides with the breadcrumb mixture. Place on a clean plate.
To freeze the fish sticks for later use: Arrange the breaded sticks in a single layer on a baking sheet and freeze until solid, about 1 to 2 hours. Transfer to resealable freezer bags and store for up to 1 month. Alternatively, bake immediately or refrigerate for up to 1 hour before baking.
Prepare the dipping sauce by whisking together the Greek yogurt, grated carrot, 1 tablespoon water, sweet chile sauce, soy sauce, chopped scallion, lime juice, and a pinch of kosher salt to taste. Cover and refrigerate until serving.
Preheat the oven to 425 degrees Fahrenheit. Place a wire baking rack on a rimmed baking sheet and spray generously with nonstick cooking spray.
Spray all sides of each fish stick thoroughly with nonstick cooking spray. Arrange in a single layer on the prepared baking rack.
Bake for 15 to 20 minutes if using fresh fish sticks, or 20 to 25 minutes if baking from frozen. Flip the sticks halfway through cooking. The fish is done when it reaches an internal temperature of 145 degrees Fahrenheit, is golden and crispy on the outside, and flakes easily with a fork.
Remove from the oven, season lightly with kosher salt, and serve immediately with the yogurt dipping sauce on the side.
