Blue Corn Chip-Crusted Fish Sticks with Red Pepper Coulis
- Level: Easy
- Yield: 8 fish sticks and 1/2 cup coulis
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 6 servings
- Calories
- 180
- Total Fat
- 9
- Saturated Fat
- 2
- Carbohydrates
- 14
- Dietary Fiber
- 2
- Sugar
- 5
- Protein
- 13
- Cholesterol
- 54
- Sodium
- 208
- Total: 30 min
- Active: 30 min
Ingredients
2 cups (about 30 chips) low-sodium blue corn chips, such as Garden of Eatin'
1 red bell pepper (you could also use roasted bell peppers in a jar)
1/2 cup Greek yogurt
Juice from 1/2 lemon
1/2 teaspoon kosher salt
2 fish fillets, cut in 4 pieces (tilapia, orange roughy, snapper or halibut will work)
1 large egg, beaten
2 tablespoons all-purpose flour
2 to 3 tablespoons olive, vegetable or canola oil
Directions
- Place the chips in a food processor and pulse until completely fine, similar to sand.
- Place the red bell pepper directly over a low flame on your stove. You want the skin of the pepper to turn black in spots. Keep turning the pepper with tongs every few minutes until it's charred all over and starting to soften. Place the pepper in a bowl and cover with plastic wrap or a towel. Let the pepper steam for several minutes.
- Peel the skin off the pepper (it will easily peel off), cut it in half and remove the seeds and stem.
- Place the pepper, Greek yogurt, lemon juice and salt in a food processor and puree until smooth.
- Place the egg, flour and the corn chip crumbs each into separate shallow bowls.
- Roll the fish pieces one at a time in the flour and tap off to remove any excess. Dip the fish in the beaten egg, letting any excess liquid drip off. Roll in the corn chip crumbs, making sure the fish is completely coated.
- When all the fish pieces are coated, heat a large saute pan over medium heat. Heat the oil for 30 seconds. Place the fish pieces in the pan and cook until golden, about 2 minutes on each side.
- Place the cooked fish on a paper-towel-lined plate. Cool to room temperature (very important for the little ones) and serve. Serve with the coulis to fish the fish sticks into.