Fish Sticks and Tartar Sauce with Skillet Corn and Spinach

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Do you have childhood memories or frozen fish sticks? I sure do. And I can still remember the “Gorton’s Fisherman” song I memorized from the TV commercials. While it takes a little effort to get the fish sticks crusted, once they are in the oven you’ll have just the right amount of time to get the tartar sauce made, and the corn and spinach cooked. (I added chopped red bell pepper to the skillet corn because I had one that needed to be used.)

 

Fish Sticks and Tartar Sauce

SERVINGS : 4 PEOPLE COOK TIME : MINUTES PREP TIME : MINUTES

INGREDIENTS

  • 1 cup panko bread crumbs
  • 1/2 teaspoon dried thyme
  • 1 teaspoon kosher salt
  • 1/2 teaspoon pepper
  • 1/2 cup flour
  • 2 tablespoons water
  • 1 egg
  • 1 1/2 lb cod, cut into 1” strips
  • Tartar Sauce
  • 1/4 cup mayonnaise (or plain yogurt)
  • 2 tablespoons dill pickle relish
  • 1/2 teaspoon lemon juice
  • 1/2 teaspoon Dijon mustard

DIRECTIONS

  1. Preheat oven to 400.
  2. Heat a skillet over medium high heat. Add panko and thyme and brown for 2-3 minutes. (You can easily skip this step if you’re short on time but it does give the panko a toasty flavor and brings out the flavor of the thyme.)
  3. Combine toasted panko with salt and pepper and place in a shallow dish like a pie plate.
  4. Place flour in a separate shallow dish.
  5. Beat egg and water in a third shallow dish.
  6. Place a rack (I use a cookie cooling rack) in the center of a baking sheet.
  7. Now, coat your fish. First dredge them in flour, then dip them in egg wash, roll them in toasted panko, and place them on the rack.
  8. Bake for 12-14 minutes or until opaque in the center.
  9. While they are baking combine tartar ingredients and serve with fish.

Nutritional Information

Serving Size 258g Calories 429 Fat 9 Sat Fat 1 Sodium 1102 Carbs 37 Sugars 5 Fiber 2 Protein 46.

Skillet Corn

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 6 ears corn
  • 2-3 tablespoons butter
  • 1 teaspoon kosher salt
  • 1/4 teaspoon pepper

DIRECTIONS

  1. Remove the husks and silk from the corn.
  2. Holding the cob straight up on the cutting board, cut off the kernels as close as possible to the cob. You should have 4-5 cups of kernels.
  3. Melt the butter in a large pan over medium heat.
  4. Add the corn, salt and pepper, and sauté uncovered for 8 to 10 minutes stirring occasionally until the starchiness is gone.

Nutritional Information

Serving Size: 120g Calories 152 Fat 7 Sat Fat 4 Sodium 634 Carbs 21 Fiber 2 Sugars 3 Protein 3.

Spinach

SERVINGS : 4 PEOPLE COOK TIME : MINUTES

INGREDIENTS

  • 1 pound baby spinach
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • kosher salt, to taste
  • pepper, to taste

DIRECTIONS

  1. Heat olive oil in a very large, high sided pan over medium high heat.
  2. Add spinach and stir constantly until just wilted.
  3. Drizzle with lemon juice, season with salt and pepper, and serve warm.

Nutritional Information

Serving Size 125 Calories 87 Fat 7.5 Carbs 4 Fiber 2.5 Protein 3.3.

NOTES

KID NOTE: The kids loved the fish sticks and couldn’t get enough corn. They tolerated the spinach.

VEGETARIAN TIP: Use firm tofu in place of the fish.

GLUTEN MODIFICATIONS: Use gluten free bread crumbs or crushed corn chex.

5 Comments

  1. dale goodloe says:
    October 15, 2016 at 6:00 pm

    Your print link didn’t work. It only showed parts of the recipe.

    Reply
  2. gerri nathanson-cook says:
    October 17, 2016 at 2:24 pm

    i found that while my son was growing up, he’s now 18, I made him take two bites of anything he didn’t like. If he still didn’t like it he didn’t have to eat it. At 18 my only eating problem is getting enough for myself and my husband. He especially loves his veggies. He did have his own veggie garden growing up and that may help your daughter connect with veggies. There are a lot of plants, tomatoes and peppers to name two that have varieties that can be grown in a pot if you don’t have room outside. Just sharing a few tips that worked for me. Love your email it is very helpful.

    Reply
  3. not a fish lover says:
    May 24, 2018 at 11:01 am

    I am not a big fish eater and so I was wondering what kind of fish you used to make your fish sticks? My kids enjoy fish sticks so i would like to try this recipe.

    Reply

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