Follow on Bloglovin

Sunday, August 11, 2013

Recipe Spotlight {Tilapia Fish Sticks with Cucumber Yogurt Sauce}

I found this recipe within a Clean Eating meal plan called WINTER Classic Comfort Gone Clean.  Last spring, in the excitement to start eating non-FitOrbit food, I printed off all of these meal plans and their featured recipes which always require more work.  I went online to link the recipe to this post, but it is no longer a hot link.  For some reason, Clean Eating took it down.  I'll try to type out a recipe here.

  • 1/3 (cup) Sunflower seeds
  • 2 (medium) Egg whites
  • 2 1/2 (tablespoon) Flaxseeds    
  • 2 (teaspoon) Parsley
  • 1/4 (teaspoon) Black pepper
  • 1/8 (teaspoon) Sea salt
  • 8 (ounce) Tilapia fillets
  • 1/4 (cup) Cucumbers
  • 1 (tablespoon) Yellow onion
  • 1 1/2 (tablespoon) White wine vinegar
  • 1/2 (teaspoon) EVOO
  • 1/2 (cup) Greek Yogurt
1. Preheat oven to 375°. In a mini food processor, pulse sunflower seeds for 10 to 15 Seconds, until reduced to a fine consistency. In a small bowl whisk egg whites for 30 seconds. In a separate small bowl stir together ground sunflower seeds, flax seeds, parsley, pepper, and salt.
2. Cut tilapia fillets into thin strips, about 3 to 4 inches long. Dip strips in egg whites, then in bowl in sunflower mixture, to coat. Place strips on a foil lined baking sheet. Bake for 10 minutes. Let cool for five minutes.
3. Meanwhile, prepare sauce: in a small bowl, stir together cucumber, onion, vinegar, and oil. Add yogurt and season with salt and pepper. Stir until well combined. Chill in refrigerator for at least 10 minutes in order to meld flavors.

This is definitely a clean recipe. Don't expect the same taste or texture of a store-bought fish stick.  For this recipe, I didn't have enough seed coating.  I know it's because I cut my fish into thin strips. If I had to do it again, I would do bigger strips.  The seed mixture pretty much just tasted like sunflower seeds to me--which is a good thing.  The yogurt sauce is great. I just have to get past the cucumber essence that I don't really prefer.

I added a small tomato from Mom's garden.

This is one serving. The entire recipe makes two servings. What to do with the leftovers? This is a recipe that Clean Eating recommends:

Fish Sticks Salad + Crackers & Hummus
  • 2 (cup) Salad greens    
  • 1 (whole) Tilapia Fish Sticks (see recipe)
  • 1/4 (cup) Red bell pepper
  • 2 (slice) Tomato     
  • 5 (slice) Cucumbers
  • 1 (tablespoon) Balsamic vinegar
  • 1 (teaspoon) EVOO
  • 10 (medium) Crackers
  • 2 (tablespoon) Hummus


  1. But you didn't say if you liked the fish sticks or not. Would you make them again?

  2. One more comment. I am so glad you are back to your normal blogging. Not that I hated reading your "blog every day in July" posts, but this makes me much happier. :)