A healthier grown-up version of baked fish sticks served with a spicy Thai peanut sauce.
When I was growing up I could eat a whole bag of frozen breaded fish sticks – the kind you popped in the oven to bake until they were crispy brown. I’d dip every bite in tartar sauce until I’d cleaned the plate.
These days I’m a bit more selective about the seafood I eat, but that’s not to say that I’m going to give up my favorite fish sticks – I can make my own healthier baked fish sticks and not feel the least bit guilty about the calories.
Thai Peanut Sauce
And while I’m at it, I’ll replace the high-calorie tartar sauce (yes, I realize I could make a low-fat version) with this spicy Thai peanut sauce and really take my baked fish stick recipe over the top!
Fish Sticks
I must admit I still ate the whole plate, but boy was I happy. There’s nothing like a grown-up version of your favorite childhood foods.
Happy cooking!
Serves 4
Save RecipeIngredients
- 12 ounces tilapia filets, cut into fish stick sized strips
- ? cup panko bread crumbs
- ¼ cup low calorie coconut milk
- 2 cups bok choy, thinly sliced
- 4 tablespoons chunky peanut butter
- 1 tablespoon fish sauce
- 2 teaspoons soy sauce
- 1 teaspoon chili garlic sauce
- 8 tablespoons low calorie coconut milk
- 2 teaspoons honey
- 2 tablespoons fresh basil leaves, finely chopped
Instructions
- 1. Preheat the oven to 400. Spray piece of foil with cooking spray and use it to line a cookie sheet.
- 2. Combine peanut butter, fish sauce, soy sauce, chili garlic sauce, 8 tablespoons coconut milk, honey and basil in a medium bowl.
- 3. In one dish add 1/4 cup coconut milk. In another bowl add panko. Dredge dried off fish in coconut milk, then in panko. Place on the cookie sheet and spray fish with cooking spray to moisten panko. Bake for 10 - 15 minutes until fish is cooked through. Serve with sauce.
Nutrition Per Serving:
Calories: 251, Weight Watchers PointsPlus 6
Total Fat: 9.77g
Cholesterol: 44mg
Sodium: 404mg
Total Carbs: 16.72g
Dietary Fiber: 2.07g
Sugars: 5.39g
Protein: 24.83g
The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
Comments