Fish Dippers with Lemon-Chive Dipping Sauce
downloadEmail This Post

Fish Dippers with Lemon-Chive Dipping Sauce

Prep: 25 minutes
Bake: 20 minutes • Serves: 4

Fish Dippers

Nonstick cooking spray
1 pound fresh cod fillets (or other white fish such as tilapia, catfish or haddock)
2 large eggs, lightly beaten
1 cup all-purpose flour
1 cup panko breadcrumbs
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon salt
1 teaspoon ground black pepper

Lemon-Chive Dipping Sauce

1/2 cup plain nonfat Greek yogurt
1/3cup light olive oil mayo
1 tablespoon chopped fresh chives
1 tablespoon fresh lemon juice

1.Fish Dippers: Preheat oven to 425°; spray rimmed baking pan with nonstick cooking spray. Cut fillets in 4 x 1-inch sticks.

2.In wide, shallow dish, whisk eggs; place flour in separate wide, shallow dish. In third wide, shallow dish, stir breadcrumbs, garlic powder, paprika, salt and pepper.

3.Dip fish sticks in flour, shaking off excess, then in eggs, then in breadcrumb mixture, patting lightly so mixture adheres; place on prepared pan. Bake fish sticks 15 minutes or until lightly browned and crisp and internal temperature reaches 145°, turning once. Makes about 16 fish dippers.

4.Lemon-Chive Dipping Sauce: In small bowl, stir all ingredients. Makes about 1 cup.

5.Serve Fish Dippers with Lemon-Chive Dipping Sauce.

Approximate nutritional values per serving (4 fish dippers, 1/4 cup sauce):
380 Calories, 10g Fat (2g Saturated), 100mg Cholesterol, 570mg Sodium,
40g Carbohydrates, 2g Sugar, 2g Fiber, 27g Protein