- Preheat electric oven to 475°F, with racks on top and bottom of the oven.
- Line two baking sheets with aluminum foil; set aside.
Low-fat mustard aioli dipping sauce:
- Mix all ingredients together well.
- Cover tightly and refrigerate until ready to serve.
Makes 1 cup.
Panko Crusted Baked Fish Sticks:
- Place egg in a wide shallow bowl; set aside.
- In another bowl, combine panko, salt, onion powder, cayenne, and oil.
- Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere.
- Place on prepared baking sheets.
- Bake until lightly browned, 12 to 15 minutes, rotating baking sheets from top to bottom halfway through.
- Meanwhile, in a small bowl, stir together all the ingredients for the dipping sauce; season with salt and pepper.
- Serve fish sticks with dipping sauce and lemon wedges on the side.
Makes 3 servings.
Approximate Nutrient Analysis per 1 Tablespoon serving:
35 calories, 2.5 g fat, 0 g saturated fat, 5 mg cholesterol, 150 mg sodium, 3 g carbohydrate, 0 g fiber, 1 g sugar, 0 g protein
Approximate Nutrient Analysis per 2 Tablespoon serving:
70 calories, 4.5 g fat, 0.5 g saturated fat, 5 mg cholesterol, 300 mg sodium, 7 g carbohydrate, 0 g fiber, 1 g sugar, 1 g protein
Approximate Nutrient Analysis per serving (based on 3 servings and not including sauce):
670 calories, 30 g fat, 6 g saturated fat, 175 mg cholesterol, greater than 1500 mg sodium, 56 g carbohydrate, 2 g fiber, 2 g sugar, 44 g protein
