Wednesday, October 12, 2011

Fish Sticks and Cheesy Broccoli-Potato Mash

I enjoy going back to the good old days of my childhood when I loved fish sticks! These are good enough to eat as adults (or kids) and much healthier than the fried version I remember and love. I generally use frozen tilapia filets because I can never get my hands on fresh! The Cheesy Broccoli-Potato Mash is definitely something I will serve to my kids (and myself to, of course!). Great way to work in a few more veggies! 

Fish Sticks
Fish Stick prep
Fish Sticks

Servings: 4

Canola oil cooking spray
1 cup whole-wheat dry bread crumbs
1 cup whole-grain cereal flakes
1 tsp. lemon pepper
½ tsp. garlic powder
½ tsp. paprika
¼ tsp. salt
½ cup all-purpose flour
2 large egg whites, beaten
1 lb. tilapia fillets cut into ½ by 3 inch strips

  1. Preheat oven to 450 degrees. Coat a baking sheet with cooking spray.
  2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika, and salt in a food processor or blender and finely grind. Transfer to a shallow dish.
  3.  Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on prepared pan. Coat both sides of the fish sticks with cooking spray.
  4. Bake until fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

* We make our own tartar sauce by mixing together ¼ cup of low calorie mayo with 2T. pickle relish, and a splash of lemon juice.

Nutrition Info: 289 calories; 3g fat; 1g sat. fat; 57mg chol; 31g protein; 373mg sod; 4g fiber
Cheesy Broccoli-Potato Mash
Cheesy Broccoli-Potato Mash

Servings: 6

1 lb. Yukon Gold potatoes, scrubbed and cut into wedges
3/4 lb. broccoli crowns, chopped (4 cups)
¾ cup fontina cheese
½ cup nonfat milk, heated
½ tsp salt
Freshly ground pepper to taste

Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes ore. Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, milk, salt, and pepper and continue mashing to desired consistency.

* We cooked these in our rice/veggie steamer and used half broccoli and half cauliflower. We also didn’t have fontina cheese or Yukon gold potatoes on hand so we substituted parmesan and red potatoes. Cheddar cheese would also taste great I think!

Nutrition Info: 135 calories; 4g fat; 3g sat fat; 16mg chol; 7g protein; 330mg sod

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