Fish Sticks with Homemade Dipping Sauce

Yield: 4 servings

Per Serving: 1 leanest, 2 healthy fats, 3 green, 2 condiments

Total Time: 30 minutes

Prep Time: 10 minutes

Ingredients

• 2 lb. cod fillets, sliced into 16, (2-oz.) sticks

• 2 tbsp parmesan cheese

• 6 tbsp almond flour

• ¼ tsp salt

• ¼ tsp ground black pepper

• 6 cups green beans, washed and trimmed

• Option 1: Lemon Mustard

• 2 tbsp lemon juice

• 2 tbsp Dijon mustard

• 4 tsp extra virgin olive oil

• Option 2: Basil Aioli

• 6 tbsp light mayonnaise

• ½ cup fresh basil, chopped

• 1 clove garlic, finely minced

  
  

Directions

1. Pre-heat oven to 425⁰F.

2. Line sheet pan with parchment or foil. Spray with non-stick cooking spray.

3. Combine parmesan, almond flour, salt, and pepper.

4. Coat both sides of fish with flour mixture.

5. Place on prepared sheet pan and bake about 5 to 6 minutes until cooked.

6. While fish sticks bake, steam green beans. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover, and cook until tender-crisp, about 3 to 4 minutes.

7. Pick a sauce and make it.

   1. For the lemon mustard sauce, combine the lemon juice, mustard, and extra virgin olive oil; mix well.

   2. For the basil aioli, combine the mayonnaise, basil, and garlic; mix well.

8. Per serving: 4 fish sticks, 1½ cups steamed green beans, and 1 tablespoon of either the lemon mustard or basil aioli sauce.

Nutrition Facts Per Serving:

Fish Sticks with Lemon Mustard Sauce: 360 calories, 47g protein, 17g carbohydrate, 13g fat

Fish Sticks with Basil Aioli: 390 calories, 47g protein, 17g carbohydrate, 15g fat