Oven-Fried Crispy Fish Sticks with Mango-Lime Salsa
2
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
A childhood freezer aisle favorite gets an upgrade in our homemade version that uses panko bread crumbs for the crunchy exterior and an ultra-hot oven to mimic deep frying. This recipe calls for tilapia but any other mild, flaky white fish like cod or haddock could work. Topped off with a refreshingly sweet-tart fruit salsa, this dish makes a delicious light dinner or hearty lunch.
Ingredients
Cooking spray
4 spray(s)
Whole wheat panko breadcrumbs
1 cup(s)
Onion powder
¾ tsp(s)
Egg
2 large
Uncooked tilapia fillet
1 pound(s)
Kosher salt
1 tsp(s)
Black pepper
⅛ tsp(s)
Mango
1 large
Fresh tomatoes
1 medium
Cilantro
¼ tbsp(s)
Fresh lime juice
1 tbsp(s)
Kale
8 cup(s)
Instructions
1
Preheat oven to 450°F. Coat rimmed baking sheet with cooking spray.
2
On a large plate, combine breadcrumbs and onion powder. In a shallow bowl or pie plate, whisk eggs. Season fish with ½ tsp of salt and pepper. One at a time, dip fish sticks into beaten egg, letting excess drip off, then in crumbs, pressing to adhere. Place on prepared pan and coat well with cooking spray.
3
Bake until bottoms are light golden, about 7 minutes; turn and cook until light golden on bottom and fish is cooked through, about 7 minutes more.
4
Meanwhile, in a medium bowl, combine mango, tomato, cilantro, lime juice, and remaining ½ tsp salt and toss to mix.
5
Divide baby kale among 4 serving plates, top each with 6 fish sticks and about ⅔ cup salsa.
6
Per serving: 2 cups salad greens, 6 fish sticks, ⅔ cup salsa.
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