The Foodie Dietitian Blog

Garlic & Herb Parmesan Fish Sticks with Greek Yogurt Tartar Sauce

Disclosure: I received free samples of Breton Gluten Free Original with Flax and Breton Gluten Free Herb and Garlic from Dare Foods Incorporated mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Dare Foods Incorporated and am eligible to win prizes associated with the contest. I was not compensated for my time.

Does everyone have a childhood memory of fish sticks or is that just me? I loved fish sticks when I was a kid but my impression of them was limited to no other than the childhood gourmet frozen classic, Kid Cuisine. Does anyone else remember these frozen meals? I wasn’t even sure they still existed but to my disbelief, they’re still kickin’. Eek. To think I used to beg my Mom for those!

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To relive my childhood Kid Cuisine glory days and satisfy the biggest little kid in my life, Steve, I decided to whip up some crunchy, homemade gluten-free fish sticks. Steve was legitimately excited about this meal and who could blame him! His enthusiasm almost made up for the fact that he used BBQ sauce for dipping instead of my homemade tartar sauce. But truth be told, that dude would carry around BBQ sauce in his back pocket if he could. So, no hard feelings, Steve.

Garlic & Herb Parmesan Fish Sticks with Greek Yogurt Tartar Sauce

Ingredients

    For the fish sticks:
  • 1 lb cod (or tilapia)
  • 24 Breton Gluten Free Herb and Garlic crackers (approx 3/4 sleeve)
  • 1/4c grated parmesan
  • 1/2c all-purpose gluten-free flour
  • 1/8 tsp sea salt
  • 1/8 tsp freshly ground black pepper
  • 1 egg, lightly beaten
  • Lemon wedges, to serve
  • For the tartar sauce:
  • 7oz Plain 2% Greek Yogurt
  • 1 1/2 tbsp pickle juice
  • 1 small dill pickle, minced
  • 1 tbsp lemon juice
  • 1/8 tsp sea salt
  • 1/8 tsp freshly ground black pepper

Instructions

  1. Pat the fish dry using a paper towel. Cut the fish filets in half lengthwise and then half again lengthwise. Then cut strips in half horizontally to create wide strips. Preheat oven to 450 degrees. Line two baking sheets with parchment paper.
  2. Add Breton crackers to a food processor and pulse until fine crumbs are formed. Add grated parmesan and pulse to combine.
  3. Set up three bowls, one for the flour, one for the egg, and one for the breadcrumbs. Add a pinch of salt and pepper to the flour bowl. Dip each strip of fish into the flour, the egg, and the breadcrumbs in that order and place onto the baking sheet. Repeat for each piece of fish. Bake in preheated oven for 12-15 minutes or until golden brown.
  4. In the meantime, make your tartar sauce by mixing together the Greek Yogurt, lemon juice, pickle juice, minced pickle, and salt and pepper until combined. Serve fish sticks with lemon wedges and tartar sauce.
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http://karalydon.com/healthy-eating/garlic-herb-parmesan-fish-sticks-with-greek-yogurt-tartar-sauce/
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This really is a perfect family-friendly meal (or for the kid in all of us adults!). The parmesan, garlic & herb is a delicious flavor combo, the Breton crackers made for crispy breadcrumbs to give them that perfectly satisfying crunch, and the fish was flaky and tender.

And that tartar sauce! Who knew how easy making homemade tartar sauce is! I always have pickles in my fridge now as I’ve made a point to include more fermented foods in my diet. So making this tartar sauce was easy peasy with my kitchen staples. Never buying jarred tartar again!

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IMG_2412Check out the recipes below for more kid-approved meals:

Sweet Potato Mac N' Cheese | The Foodie Dietitian @karalydon

Sweet Potato & Kale Mac N’ Cheese

Chocolate Peanut Butter Smoothie | @TheFoodieDietitian

Chocolate Peanut Butter Oatmeal Smoothie

Peanut Butter Banana Pancakes

Peanut Butter Banana Kefir Pancakes

 

I’m a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. oh that fish looks good! so moist! Pinning.

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