Ingredients Jump to Instructions ↓

  1. 0 1/3 cup(s) all-purpose flour

  2. 2/3 cup(s) yellow cornmeal

  3. 3 large egg whites , lightly beaten

  4. 1 teaspoon(s) kosher salt

  5. 1 teaspoon(s) garlic hot pepper sauce

  6. 1 1/2 pound(s) tilapia or catfish fillets , cut into 3- by 1-inch sticks 2/3 cup(s) canola oil

  7. 1/4 cup(s) tartar sauce , for dipping 3 tablespoon(s) honey mustard , for dipping 1 carton(s) (6-ounce) plain or vanilla low-fat yogurt

  8. 1 tablespoon(s) minced shallot

  9. 2 teaspoon(s) fresh lemon juice

  10. 2 teaspoon(s) chopped tarragon or parsley

  11. 1 Granny Smith apple , cored and thinly sliced

  12. 1 Braeburn apple , cored and thinly sliced

  13. 2 cup(s) shredded carrots

  14. 1/4 cup(s) dried cranberries

Instructions Jump to Ingredients ↑

  1. Fish sticks: Heat oven to 275 degrees F. Place flour and cornmeal on separate sheets of waxed paper. Whisk egg whites, salt, and hot pepper sauce in a small bowl. Dredge fish sticks first in flour (tapping off excess), then in egg mixture, then in cornmeal until coated. Place sticks on a baking sheet lined with foil (for easy cleanup).

  2. Heat oil in a large skillet over medium heat until rippling. In 2 batches, cook fish sticks until golden brown and opaque, 4 to 5 minutes, turning sticks halfway through. Transfer to a wire rack and keep warm in oven while cooking second batch.

  3. Slaw: In a medium bowl, whisk yogurt, shallots, lemon juice, and tarragon until blended. Add apples, carrots, and cranberries and toss. Mix honey-mustard and tartar sauce and serve with fish sticks and slaw.


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