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Oven "Fried" Fish Sticks with Roasted Red Pepper-Tomato Dipping Sauce

Oven "Fried" Fish Sticks with Roasted Red Pepper-Tomato Dipping Sauce

Get Ready

Servings: Serves 4

Prep Time: 27 minutes

Cook Time: 12 minutes

Ingredients: Add ingredients to List

olive oil cooking spray
1 egg
1 egg white
5 Tbsp. water, divided
11/4 cups panko bread crumbs
1/2 cup cornmeal
1/2 tsp. paprika
1/4 tsp. garlic powder, divided
11/2 lbs. haddock fillets
3/4 cup jarred sweet roasted peppers
3 sun-dried tomatoes packed in oil
1 tsp. balsamic vinegar

directions:

1. Preheat oven to 450 degrees F. Spray a rimmed baking sheet with cooking spray.
2. Place egg, egg white, and 2 Tbsp. of the water in a shallow bowl or pie plate and whisk to blend. Place panko, cornmeal, paprika, and 1/8 tsp. garlic powder in a separate shallow bowl or pie plate and mix to combine.
3. Cut fillets into equal size strips, about 3 to 4 inches long. Coat each stick with egg and water mixture, then bread crumb mixture.
4. Place fish sticks on prepared baking sheet. Spray fish sticks lightly with cooking spray. Bake until cooked through and golden brown, about 10 to 12 minutes.
5. While the fish bakes, place peppers, tomatoes, remaining 3 Tbsp. water, vinegar, and remaining 1/8 tsp. garlic powder in a food processor or blender. Process until just slightly chunky. Alternatively, puree in a deep bowl using an immersion blender. Transfer sauce to small bowls. Serve fish sticks warm with dipping sauce on the side.
Source: Hannaford fresh Magazine, January - February 2015

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Quantity Ingredients coupon
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olive oil cooking spray  
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1 egg  
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1 egg white  
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5 Tbsp. water, divided  
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11/4 cups panko bread crumbs  
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1/2 cup cornmeal  
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1/2 tsp. paprika  
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1/4 tsp. garlic powder, divided  
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11/2 lbs. haddock fillets  
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3/4 cup jarred sweet roasted peppers  
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3 sun-dried tomatoes packed in oil  
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1 tsp. balsamic vinegar  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 380 kcal (19%)
Calories from Fat 27 kcal (0%)
Total Fat 3 g (4%)
Saturated Fat 0 g (0%)
Cholesterol 170 mg (56%)
Sodium 330 mg (13%)
Total Carbohydrates 38 g (12%)
Dietary Fiber 1 g (4%)
Protein 44 g (73%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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