Here's what you need (serves two):
Fish Stick Supplies
1/3 cup unsalted sunﬂower seeds
2 egg whites
2 1/2 tbsp ground ﬂaxseeds (buy a bunch and sprinkle on snacks to easily up your omega 3s)
2 tsp parsley
1/4 tsp pepper
1/8 tsp sea salt
8 oz tilapia
1/4 cup cucumber, minced
1 tbsp onion, minced
1 1/2 tbsp white wine vinegar *we’ll use more next week
1/2 tsp extra-virgin olive oil
1/2 cup nonfat Greek yogurt
Steps to Sticks O’ Fish:
Step One: Preheat your oven to 375. As your oven warms up, prep your fish stick batter. Pulse your sunflower seeds in a small food processor until they look like a fine powder. Once you’ve made your sunflower powder, create a cool rhyme about it that you’ll share with everyone at dinner. Then, mix the poet-making powder with the flax seeds, parsley, pepper, and salt in a small bowl. Set this aside and whisk your egg whites in a separate small bowl.
Step Two: Make your tilapia sticks. Cut the filets into thin, 3 inch long strips. Dip each strip into your egg whites bowl and then into the powder bowl so they become coated with seedy, seasoned goodness. By now your oven should be warmed up (if not, you must be living in our old apartment in Brighton, MA…..in this case you’ll need to start becoming very friendly with your microwave and may need a different recipe). Line a baking sheet with foil and place your fish sticks on top. Bake the sticks for 10 minutes.
Step Three: Time for the special sauce! Find a bowl that can fit all those sauce ingredients. Then stir together the cucumber, onion, white wine vinegar, and olive oil. Once these are combined, add your yogurt and a little salt and pepper. Pop the sauce into the refrigerator to help the flavors mingle.
Step Four: Get ready for your delicious and nutritious take on Fish Sticks. Serve about 8 sticks with 1/3 cup of your sauce and enjoy an under 400 calorie meal. Add in some fresh veggies of your choice for a side.
Are you inspired to try our favorite fish stick recipe or are you more of a Mac 'n Cheese fan? Share your thoughts with us below: