Sounds better than “fish sticks,” and tastes better too!
This recipe is no substitute for “fish and chips,” as billed by the original recipe that inspired it, but it is light, crispy, and tastes fresh – so that works for me! The dark horse of this dish was the “tartar sauce” which was in the print article, but did not make it to the online version. I did not think I liked the two main ingredients that go in to the sauce – but the synergy was delicious! I will not pretend that I did not dip some of the sticks in ketchup, but I am definitely hanging on to the recipe for tartar sauce for future use.
For the fish:
– 2 egg whites (add a pinch of kosher salt)
– 1 c panko bread crumbs
– Kosher salt and freshly ground pepper
– 1 lb halibut (or other firm white fish)
For the tartar sauce:
– 1/2 c nonfat greek yogurt
– 3 T sweet pickle relish
– dash or two of hot sauce
How do I make it?
- Preheat your oven to 450 – on a “convection” setting, if possible. Place a rack in the bottom third of the oven.
- Prepare the egg whites and panko in two separate bowls: (1) Whisk the egg whites with a pinch of salt until the egg is frothy; set aside. (2) Add salt and pepper to the panko crumbs and mix to distribute; set aside.
- Spray a wire rack with cooking spray and place on a rimed baking sheet.
- Cut the halibut in to sticks (1″ x 3″) or bites (1″ x 1″).
- Dip the fish into the egg, and then in the panko.
- Place the fish on the wire rack, and bake for about 10-12 minutes, until the panko starts to brown.
- Meanwhile, mix the three ingredients for the tartar sauce; adjust the quantities based on your tastes and chill until use.
Original link: http://www.foodnetwork.com/recipes/food-network-kitchens/baked-fish-and-chips-recipe/index.html (Nov/Dec 2010 Food Network Magazine “Lighten Up Challenge”) I did also try the rice krispy version – but it will take some adjustments before I am ready to post about it. For now, panko it is!