These flavorful Indian-spiced fish sticks please my whole family. Serve them with the creamy dipping sauce. —Jessie Grearson, Falmouth, Ma...
Indian-Spiced Tilapia Sticks
These flavorful Indian-spiced fish sticks please my whole family. Serve them with the creamy dipping sauce. —Jessie Grearson, Falmouth, Maine
Total Time
Prep: 35 min. Cook: 20 min.
Makes
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 (Japanese) 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 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.
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.
