Panko-crusted fish sticks
Easy to make, these fish sticks are irresistible, with their crispy texture and a chunky dip. Whip them up for a weeknight dinner the whole family will love.
390 cal Serves 6
Prep time 0h 15m
Cook time 0h 15m
Total time 0h 30m
Step 1To make edamame salsa, in medium bowl, combine edamame, red pepper, onion, cilantro, lime juice and canola oil, mixing well. Cover and chill until ready to serve.
Step 2Preheat oven to 400 ˚F (200 ˚C).
Step 3In shallow dish, combine panko, paprika and walnuts. In another small dish, place flour. Whisk together egg whites and canola oil in third dish.
Step 4Season fish with pepper and brush with Dijon mustard. Dip fish in flour, then egg and canola oil, and dredge in panko mixture, pressing firmly to coat. Place fish on lightly oiled baking sheet. Bake for 12 to 15 minutes or until fish flakes evenly when tested with fork. Serve with Edamame Salsa.
To make these into fish cakes, pulse the fish in a food processor about four times until the fish is ground (like ground chicken or pork). Continue with recipe at step 2.
Per serving (1 of 6)
- 31 g
- 330 mg
- 721 mg
- Total fat
- 10 g
- Saturated fat
- 1 g
- 50 mg
- 43 g
- 4 g
- 3 g
- Added sugars
- 0 g
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6