From Clean Eating April/May 2011 page 75
Serves 4 • Hands-on time: 35 minutes • Total time: 45 minutes
“The success of homemade potato chips really depends on the sharpness of your knife…” (no kidding – best option is to use a mandolin!). “For optimal flavor, be sure to toss the chips with dill only after they’ve come out of the oven so the dried herb doesn’t burn.”
Time saver tip: just buy the pre-prepped slaw mix…they have all kinds of varieties and many organic ones as well.
- 1 sice whole grain bread (I used organic panko instead)
- 1/2 lb yellow potatoes, scrubbed
- 2 tbsp EVOO, divided
- 1/2 tsp sea salt
- 1 tsp dried dill (I use fresh!)
- 1/4 head of cabbage, thinly sliced
- 1 large carrot, peeled and grated
- 4 small radishes, halved and thinly sliced
- 1 large Braeburn apple (or other firm apple), cut into thin matchsticks
- 1 1/2 tsp apple cider vinegar
- 1/2 tsp ground mustard
- 1 egg
- 3/4 lb boneless, skinless tilapia fillet, rinsed with cold water and patted dry (you could use cod or whitefish too)
one: preheat oven to 350°F. Line a baking sheet with parchment paper and set aside. In a food processor, process bread into crumbs. Set aside.
two: slice potatoes as thinly as possible. Spread slices out evenly on baking sheet and drizzle with 1 1/2 tsp oil. Sprinkle salt over top and use fingertips to rub oil and salt onto each slice. Bake for 20 mins. or until golden brown. As soon as potatoes come out of oven, sprinkle with dill and lightly toss to combine.
three: prepare slaw: In a large bowl, mix cabbage, carrot, radishes and apple. In a small bowl, whisk together vinegar, mustard and 1 tbsp oil. Toss with cabbage mixture. (The first time I made this recipe, I made the slaw like that. Next time it will be with a good pre-prepped slaw mix – I’ll still use the same amount and toss with the vinegar, mustard and oil).
four: prepare fish sticks. Crack egg into a medium bowl. Chop fish as finely as possible and add to egg. Add 1/4 cup bread crumbs (I use panko) to tilapia mixture, then use hands to thoroughly combine.
five: divide fish mixture into 8 equal portions, shaping each into a rectangular stick about 2 1/2 inches long. Pour another 1/4 cup bread crumbs into a large or flat-bottomed soup bowl. Dredge each stick in bread crumbs, pressing lightly to coat both sides.
six: heat remaining 1 1/2 tsp oil in a large nonstick skillet for 1 min on medium. Add fish sticks to pan and cook, covered, for 4 minutes or until bottoms are golden brown. Use heatproof tongs to gently flip sticks over and cook for another 3 minutes or until both sides are golden brown. Serve with potato chips and slaw.
Nutrients per serving (2 fish sticks, 2 oz potato chips, 3/4 slaw): Calories 269, total fat 10g, carbs 27g, fiber 5g, sugars 10g, protein 21g, sodium 373mg