Main Course: Crispy Fish Sticks with Garlic Dipping Sauce


If you’re wondering how to get your children to eat — or even love — fish, try making them this.

  • 1 frozen package white fish filets like sole (400g), thawed or local white fish filets
  • 1 egg
  • ¼ cup vegetable oil
  • ½ teaspoon salt
  • 1 cup breadcrumbs or crushed corn flakes
  • 3 tablespoons mayonnaise, preferably low fat
  • 3 tablespoons light sour cream or plain yogurt
  • 2 teaspoons lemon juice
  • 1/8 teaspoon garlic powder

Directions for Preparation

  1. Preheat the oven to 375°F. 
  2. If using thawed frozen fish, gently squeeze as much water out of the filets as possible.
  3. Cut the fish into "fingers" about the size of your own finger.
  4. Set up 2 large bowls in an assembly line. In the first bowl, beat the egg with the oil.  In the second bowl, toss the breadcrumbs with the salt.
  5. Line a baking sheet with aluminum foil then coat with a little vegetable oil.
  6. Toss the fish fingers in the oil mixture, shake before placing in the breadcrumbs. Turn several times to coat evenly.
  7. Space the breaded fingers evenly on the prepared baking sheet.
  8. Place in the oven for about 15 minutes or until the bottoms are golden brown. Turn on the oven to low broil for a few minutes to brown the tops. Remove from the oven.
  9. Make the dipping sauce by mixing together the remaining ingredients.

You can also make a batch of fish fingers and freeze before cooking to make a quick and easy dinner another time.

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