These flavorful Indian-spiced fish sticks please my whole family. Serve them with the creamy dipping sauce. —Jessie Grearson, Falmouth, Maine
Indian-Spiced Tilapia Sticks
Indian-Spiced Tilapia Sticks
Prep Time
35 min
Cook Time
20 min
Yield
4 servings
Ingredients
- 1 pound tilapia fillets, cut into 1-inch strips
- 1/4 teaspoon pepper
- 1/8 teaspoon salt
- 1/2 cup all-purpose flour
- 1/3 cup reduced-fat ranch salad dressing
- 1/4 cup reduced-fat plain yogurt
- 1-1/2 cups panko bread crumbs
- 1-1/2 teaspoons garam masala
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cayenne pepper
- 3 tablespoons olive oil
- SAUCE:
- 1/2 cup reduced-fat plain yogurt
- 3 tablespoons fresh cilantro leaves
- 1/4 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 cup finely chopped peeled cucumber
- 2 tablespoons finely chopped sweet onion
- 4 cups fresh baby spinach
- 1 medium mango, peeled and sliced
Directions
- Sprinkle tilapia with pepper and salt. Place flour in a shallow bowl. In a second shallow bowl, combine salad dressing and yogurt. In a third shallow bowl, combine the bread crumbs, garam masala, cumin and cayenne. Dip fish in the flour, dressing mixture, then bread crumb mixture.
- In a large nonstick skillet heat oil over medium-high heat; cook fish in batches until fish just begins to flake easily with a fork, 2-3 minutes per side.
- Meanwhile, for sauce, place the yogurt, cilantro, cumin and salt in a food processor; cover and process until blended. Stir in cucumber and onion. Serve tilapia with spinach, mango and prepared sauce.
Nutrition Facts
1 serving: 408 calories, 17g fat (3g saturated fat), 63mg cholesterol, 548mg sodium, 36g carbohydrate (13g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat, 1 vegetable.
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