January 23rd

theresa albert - my friend in food


Southwestern Fish Sticks

southwestern fish sticks

Serves 6

Prep time: 15 minutes

Everyone loves fishsticks when they are flavorful and un fishy and these ones are a breeze to whip up a double batch and freeze. Serve these with plum sauce and Guacamole. The addition of a mixed green salad makes this a light and nourishing meal full of good fats and brain food.

1 cup (250 mL) yellow cornmeal

2/3 cup (150 mL) Italian seasoned bread crumbs

1/2 cup (125 mL) grated Parmesan cheese

2 tbsp (30 mL) chili powder

1 tbsp (15 mL) ground cumin

1 tbsp (15 mL) garlic powder

1 tsp (5 mL) hot pepper flakes

1/2 tsp (2 mL) white pepper

2 lb (1 kg) Firm white fish

1/2 cup (125 mL) milk


In large resealable plastic bag, combine cornmeal, bread crumbs, Parmesan, chili powder,cumin,garlic powder, sugar, chili flakes and white pepper; shake well.


Line baking sheet small enough to fit into freezer with foil; spray foil with cooking spray.

Rinse fish under cold water; slice into 3- x 1/2-inch (8 x 1 cm) sticks.


In another freezer bag, mix plum sauce with milk; add fish and gently toss to coat. Place 3 or 4 fish fingers at a time into cornmeal mixture and shake gently.


Place on baking sheet; spray top of each. Freeze, uncovered for 2 to 4 hours; remove to resealable plastic bag. (Can be frozen for up to 3 weeks.)


Place desired number of frozen fish sticks on baking sheet. Bake in 375°F (190°C) oven for 20 to 35 minutes until firm and slightly browned.



Theresa Albert

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!


One Response

    October 25, 2012 at 8:53 pm Reply

    This looks great! I’m not a big fan of fish but my 2 1/2 year old daughter loves it! (Her daycare offers semi-veg meals.) I’d love to try this. Just wondering how much plum sauce to mix with the milk? Thanks!

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