Spiced Fish Sticks with Celery Root & Carrot Slaw

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Ingredients Minutes Calories
Prep Cook Servings
25 min 25 min 4
Spiced Fish Sticks with Celery Root & Carrot Slaw
Health Highlights

Ingredients


1/2 cup Greek yogurt, plain, 1% M.F. (for dipping sauce and slaw )
1/4 cup Mayonnaise (for dipping sauce and slaw )
2 tbsp Dijon mustard (for dipping sauce and slaw )
1 tsp Honey (or agave,for dipping sauce and slaw )
1/4 tsp Coriander, ground (for dipping sauce and slaw )
6 tbsp Lemon juice (for dipping sauce and slaw )
1 pinch Kosher salt (for dipping sauce and slaw )
2 large Carrots (peeled,for dipping sauce and slaw )
150 gm Celeriac (1 celeriac, peeled, for dipping sauce and slaw )
1/2 cup Parsley, fresh (roughly chopped, for dipping sauce and slaw )
1 tsp Black pepper (for dipping sauce and slaw )
2 large Egg (beaten, for fish sticks )
1/4 cup Cornstarch (for fish sticks )
1 cup Cornmeal (yellow) (for fish sticks )
1 tbsp Old Bay Seasoning (for fish sticks )
2 tsp Old Bay Seasoning (for fish sticks )
454 gm Atlantic Cod (cut into 16 even strips, about 3x1" each, for fish sticks )
1 tsp Kosher salt (for fish sticks )
1/4 tsp Black pepper (for fish sticks )
1 tbsp Grape seed oil (for fish sticks )

Instructions


  1. Make the dipping sauce and slaw:
    1. Whisk yogurt, mayonnaise, mustard, honey, coriander, 3 Tbsp. lemon juice, and 1/2 tsp. salt in a large bowl. Set aside 3/4 cup for dipping sauce. Using the coarse grater disk on a food processor or the largest holes on a box grater, coarsely shred carrots and celeriac. Add carrots, celeriac, parsley, and remaining 3 Tbsp. lemon juice to remaining yogurt mixture and toss to combine. Season slaw with salt and pepper.
  2. Make the fish sticks:
    1. Place eggs, cornstarch, and cornmeal in 3 separate medium bowls. Add Old Bay to cornmeal and stir to combine.
    2. Pat fish dry, then season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Working in batches, dredge fish in cornstarch, shaking off excess, then coat with egg, allowing excess to drip back into bowl, then coat with cornmeal mixture, pressing to adhere and shaking off excess, and transfer to a plate.
    3. Pour oil into a large skillet to a depth of 1/4". Heat oil over medium-high until shimmering, hot, and an instant-read thermometer registers 350°F. Reduce heat to medium and, working in 2 batches, cook fish until golden brown and cooked through, about 2–3 minutes per side. Transfer to a paper towel-lined plate and season with salt. Serve fish sticks with dipping sauce and slaw.
  3. Do Ahead
    1. Fish sticks can be coated, covered, and chilled up to 2 days ahead, or freeze on a rimmed baking sheet, transfer to re-sealable plastic bags, and store in freezer up to 3 months. Frozen fish sticks don't need to be defrosted, but cook time will be 2 to 3 minutes longer.

Nutrition Facts

Per Portion

Calories 457
Calories from fat 165
Calories from saturated fat 27.8
Total Fat 18.4 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 9.7 g
Monounsaturated Fat 4.9 g
Cholesterol 164 mg
Sodium 1704 mg
Potassium 938 mg
Total Carbohydrate 45 g
Dietary Fiber 4.9 g
Sugars 5.9 g
Protein 31 g

Dietary servings

Per Portion


Fruit 0.2
Grain 1.9
Meat 1.3
Meat Alternative 0.3
Milk Alternative 0.2
Vegetables 1.2

Energy sources


Pygal37%460.6133146642791160.3365322156318836%351.94783775356825278.1452866571513627%314.69821158024416136.384823388635637%36%27%CarbohydratesFatProtein

Meal Type(s)

Main




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