These fish sticks get a wonderfully light, slightly crunchy coating from panko, Japanese bread crumbs. The piquant rémoulade sauce, flavored by cornichons, launches this childhood favorite into adulthood. Thickly cut oven fries and a crunchy green salad round out the meal.
5 tablespoons lower-fat sour cream
1/4 cup lower-fat mayonnaise
1 1/2 tablespoons minced fresh dill
4 teaspoons capers
4 teaspoons chopped cornichons or mini dill pickles
2 teaspoons brown mustard
2 teaspoons lemon juice
1 teaspoon prepared horseradish
1 garlic clove, minced
6 tablespoons nonfat milk
1 1/2 cups panko*
1/2 cup all-purpose flour
1 lb. tilapia, halibut or white fish fillets, halved lengthwise
1/4 teaspoon salt
1/4 teaspoon pepper
1. Heat oven to 350°F. Combine all rémoulade ingredients in small bowl; refrigerate.
2. Whisk milk and egg in shallow dish. Place panko and flour in separate shallow dishes. Dredge fish in flour, shaking off excess. Dip in egg mixture; coat with panko, pressing lightly to adhere. Place it on a large baking tray with a cooking spray.
3. Bake 13 minutes or until fish just begins to flake. Spray tops with cooking spray. Broil 1 to 2 minutes to brown, being careful not to burn. Sprinkle with salt and pepper; serve with rémoulade.
TIP *Panko are coarse bread crumbs usually found next to other bread crumbs in the supermarket.
PER SERVING: 305 calories, 10.5 g total fat (3 g saturated fat), 27.5 g protein, 24.5 g carbohydrate, 110 mg cholesterol, 660 mg sodium, 1.5 g fiber