Junk Food Makeover: Fish Sticks and Tartar Sauce
Indulgent and delicious fish sticks packed with nutrients. (Photo: Jeff Burns)
Who doesn’t love fish sticks? We like to use flounder or fluke for this recipe. Smaller white fish are generally cleaner and carry a much less toxic load than large fish. These fish sticks are protein powerhouses with the eggs, quinoa and fish. We paired it with a healthy amount of fat from the cashew tartar sauce to help keep you fuller. Pair it with your favorite greens for a delicious meal.
Fish Sticks:
Ingredients:
1 pound flounder, sliced into 1-by-3-inch sticks
sea salt and pepper to taste
½ cup quinoa flour
¾ cup quinoa flakes
¼ cup golden flax meal
1 large egg
1 tablespoon water
2 tablespoon avocado oil
Method:
Pat fish dry with a paper towel. Season with sea salt and pepper. Set aside.
Place egg and water in a small bowl. Beat well. Set aside.
Place quinoa flour in a small bowl. Set aside.
Mix together quinoa flakes and flax meal in a small bowl.
Dredge a piece of fish in the quinoa flour, shake off excess flour, then dip the fish in the egg mixture and then into the quinoa flax mixture. Press mixture gently into the fish. Repeat with the remaining pieces of fish.
Heat avocado oil in a cast iron skillet over medium heat. Cook fish on each side for approximately two minutes or until golden brown. Remove from pan and let rest on paper towel for one minute.
Tartar Sauce:
Ingredients:
1/3 cup raw cashews
¼ cup water
1 teaspoon lemon juice
½ cup dill pickles, chopped
sea salt to taste
Method:
Soak cashews in water in a blender for 30 minutes.
Blend on high speed until smooth and creamy. Place in a bowl.
Add lemon juice, pickles, and sea salt. Mix well.
Serve with fish sticks. May be refrigerated for up to one week.
Recipe: LC Burns
Tricia Williams is a chef and nutrition educator and founder of Food Matters NYC, a customized meal delivery service in Manhattan.
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