Need something Red, White and Blue to celebrate this 4th of July? I have the perfect dinner for you! Blue Corn Chip Crusted Fish Sticks with Roasted Red Pepper Dip.
For the fish sticks | ||
Fish fillets | 2 , cut in 4 pieces (tilapia, orange roughy, snapper or halibut) | |
Flour | 2 Tablespoon | |
Egg | 1 , beaten | |
Blue corn chips | 2 Cup (32 tbs) , crumbled | |
Oil | 3 Tablespoon (olive, vegetable, or canola oil) | |
For the sauce | ||
Roasted red bell pepper | 1 | |
Greek yogurt | 1/2 Cup (8 tbs) | |
Canola oil/Grapeseed oil | 2 Tablespoon | |
Juice of lemon | 1/2 Large | |
Kosher salt | 1/2 Teaspoon |
MAKING
Place the egg, flour and the blue chip crumbs each into separate shallow bowls.
Roll the fish pieces in the flour and tap off to remove any excess, followed by the egg and blue corn chip crumbs making sure the fish is completely coated. Repeat the process with the rest of the ingredients.
Heat a large sauté pan over medium heat and pour in the oil; heat the oil for 30 seconds.
Place the fish pieces in the pan and cook 2 minutes on each side.
For the sauce – in a food processor, add in all the ingredients and blend until smooth.
SERVING
Serve fish chips with sauce and enjoy!
Serving size
Calories 454Calories from Fat 268
% Daily Value*
Total Fat 31 g47.7%
Saturated Fat 3 g15%
Trans Fat 0 g
Cholesterol
Sodium 426 mg17.75%
Total Carbohydrates 27 g9%
Dietary Fiber 2 g8%
Sugars
Protein 20 g40%
Vitamin A % Vitamin C %
Calcium % Iron %
*Based on a 2000 Calorie diet