Total Time: 45 min                                           Calories: 206;                             Carbs: 15g

Prep: 25 min                                                         Total Fat: 4.5 g;

Cook: 20 min                                                         Sat Fat: 2.5 g;

Yields: 6                                                                 Protein: 27 g;


Fish Sticks:                                                                                     Carrot-Yogurt Dipping Sauce:

1 1/2 pounds tilapia fillets                                                                   1/3 cup 2-percent Greek yogurt

1 1/4 cups whole wheat breadcrumbs                                              1 small carrot, peeled and finely grated

1/3 cup sweetened shredded coconut                                              2 teaspoons sweet chile sauce

2 tablespoons yellow cornmeal                                                         1 teaspoon low-sodium soy sauce

1 teaspoon mild curry powder                                                           1 scallion, finely chopped

Kosher salt                                                                                             Juice of 1/2 lime

1 large egg white                                                                                   Kosher salt

Nonstick cooking spray


For the sauce:

Combine the yogurt, carrot, 1 tablespoon water, sweet chile sauce, soy sauce, scallions, lime juice and salt to taste. Wrap and refrigerate until ready to serve.

For the fish sticks:

Cut the fish into sticks about 3 inches long and 1/2-inch thick. Combine the breadcrumbs, coconut, cornmeal, curry powder and 1/2 teaspoon salt in the bowl of a food processor and pulse until the coconut is coarsely chopped. Dump out into a shallow dish. Whisk the egg white with 1 tablespoon water in another shallow dish.

Dip the fish into the egg white, shake off the excess and coat thoroughly in the breadcrumb mixture. Bake immediately, or refrigerate up to 1 hour before baking. Preheat the oven to 425 degrees F. Generously spray the fresh or frozen fish sticks all over with cooking spray. Arrange on a baking rack and bake, flipping halfway through, until golden and crispy and cooked through, 15 to 20 minutes (if frozen, 20 to 25 minutes). Remove from the oven and season with salt. Serve with the dipping sauce!