Tuesday, January 17, 2012

Cat Cora's Crispy Baked Fish Sticks with My Sweet Potato Hash

Fish is certainly not my favorite protein.  I have discovered that it is the skin that I find offensive and not necessarily the actual fish. I am not one for simply prepared, pop-in the oven with some lemon and olive oil, fish eaters.  Like a toddler, I sometimes need to trick myself into liking fish.  Here is one fish dish that passed my taste test.  No egg used in the breading process.  And no bread crumbs (possible egg and sesame). You can use simple cornflakes or even another cereal that sticks on the fish with the buttermilk.  You will love how crispy these fish sticks turn out.  The sweet potato hash is a quick and yummy side dish. Alternatively, serve with baked sweet potato fries and side salad.  

What you need for the fish:
2 tsp olive oil/canola oil
3 cups corn flakes ( I used Whole Foods 365 Organic)
1/2 cup buttermilk
1 tbsp dijon mustard (check if anyone eating has mustard allergy! )
1 tsp garlic powder
1/2 cup all purpose flour
1/2 tsp salt
1/4 tsp pepper
1 pound cod/sole/snapper fillets cut into strips

What to do: 
Preheat oven to 425 degrees.  Coat baking sheet with thin layer of oil

Crush corn flakes in a plastic bag by pressing down with hands or rolling pin.  Place in shallow bowl or plate.

Whisk the buttermilk with the mustard and garlic powder together in shallow bowl or plate

Pour flour into another shallow bowl or plate and add in salt and pepper.

At this point you should have a "breading station" with three bowls/plates:  flour first, then buttermilk mixture and then crushed cornflakes

Rinse off fish and pat dry.  Dredge in flour, then dip in buttermilk mixture and finish by dredging in crushed cornflakes.

Place fish strips on baking sheet leaving some space between each one.  Bake until cooked through and crispy, about 20 minutes

You can make a dip:
3/4 cup dijon mustard
1/4 cup honey
1/2 tsp lemon or lime juice

What you need for the hash:
2 medium sweet potatoes, peeled
2 shallots, chopped
1 packaged baby spinach chopped
hot sauce, optional

What to do: 
Grate the sweet potatoes in food processor fitted with the coarse grating disk

Heat tablespoon of canola oil in skillet over medium-high heat.  Add shallots and cook until brown, 2-3 minutes.  Add in the sweet potatoes and cook, tossing occasionally, until tender, about 8-10 minutes.  Add the spinach and cook until just wilted.  Serve with hot sauce or a tad of maple syrup.

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