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.

Editor's Note

Look for garam masala in the spice aisle.

Nutrition Facts

1 fillet: 408 calories, 17g fat (3g saturated fat), 63mg cholesterol, 548mg sodium, 36g carbohydrate (13g sugars, 3g fiber), 29g protein.

source https://www.tasteofhome.com/recipes/indian-spiced-tilapia-sticks/

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