| Level: | Easy |
| Total: | 45 min |
| Prep: | 25 min |
| Cook: | 20 min |
| Yield: | 6 servings |
| Level: | Easy |
| Total: | 45 min |
| Prep: | 25 min |
| Cook: | 20 min |
| Yield: | 6 servings |
Ingredients
- 1 1/2 pounds tilapia fillets
- 1 1/4 cups whole wheat breadcrumbs
- 1/3 cup sweetened shredded coconut
- 2 tablespoons yellow cornmeal
- 1 teaspoon mild curry powder
- Kosher salt
- 1 large egg white
- Nonstick cooking spray
- 1/3 cup 2-percent Greek yogurt
- 1 small carrot, peeled and finely grated
- 2 teaspoons sweet chile sauce
- 1 teaspoon low-sodium soy sauce
- 1 scallion, finely chopped
- Juice of 1/2 lime
- Kosher salt
Instructions
- For the fish sticks: Cut the fish into sticks about 3 inches long and 1/2-inch thick. Combine the breadcrumbs, coconut, cornmeal, curry powder and 1/2 teaspoon salt in the bowl of a food processor and pulse until the coconut is coarsely chopped. Dump out into a shallow dish. Whisk the egg white with 1 tablespoon water in another shallow dish.
- Dip the fish into the egg white, shake off the excess and coat thoroughly in the breadcrumb mixture. Bake immediately, or refrigerate up to 1 hour before baking. To freeze, arrange the breaded fish sticks on a baking sheet and freeze until hard, 1 to 2 hours. Store in re-sealable freezer bags for up to 1 month.
- For the sauce: Combine the yogurt, carrot, 1 tablespoon water, sweet chile sauce, soy sauce, scallions, lime juice and salt to taste. Wrap and refrigerate until ready to serve. Preheat the oven to 425 degrees F. Fit a rimmed baking sheet with a baking rack and spray with cooking spray. Generously spray the fresh or frozen fish sticks all over with cooking spray. Arrange on the baking rack and bake, flipping halfway through, until golden and crispy and cooked through, 15 to 20 minutes (if frozen, 20 to 25 minutes). Remove from the oven and season with salt. Serve with the dipping sauce.
Nutrition Facts
| Calories | 206 calorie |
| Total Fat | 4.5 grams |
| Saturated Fat | 2.5 grams |
| Cholesterol | 58 milligrams |
| Sodium | 253 milligrams |
| Carbohydrates | 15 grams |
| Dietary Fiber | 2 grams |
| Protein | 27 grams |
| Sugar | 4 grams |
| Calories | 206 calorie |
| Total Fat | 4.5 grams |
| Saturated Fat | 2.5 grams |
| Cholesterol | 58 milligrams |
| Sodium | 253 milligrams |
| Carbohydrates | 15 grams |
| Dietary Fiber | 2 grams |
| Protein | 27 grams |
| Sugar | 4 grams |
Reviews
If freezing it, do you cook it first or freeze it before cooking it?
Great tips for homemade frozen fish,I always buy best seafood products from https://www.knoldseafood.com at cheap price.
Wow, 2 of the 3 people haven’t made the recipe and still did a review?
I agree that the tilapia we find in our stores is also thin. However, cooking for a slightly less amount of time solved the problem. We can get huge bags of tilapia filets at Wal-Mart. So husband and I make a production line and fill the freezer. He loves these (I rarely made the store-bought ones for him because of all the added chemicals and junk and calories).
This really sounds great, but the tilapia I get is no where near 1/2 inch thick, more like a 1/4 inch thick or less. I gave it 4 stars because to me it has potential. I will try it with my thinner tilapia and cut down on he cooking times. We love this fish and that is why I want to give it a chance.