Homemade Sesame Fish Sticks
with Tender-Crisp Veggies & Hoisin Mayo Dip
Cooking time
40 minutes
Servings
4
Calories
840 /serving
Open sesame! The panko and sesame seed crust on these tilapia fish sticks will have everyone opening wide. Pan-fried to golden crisp, they’re served with an Asian-themed dipping sauce, while string peas and carrots bring bright colour to plates lined with fragrant jasmine rice.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 200g String peas (sugar snap peas or snow peas)
- 300g Nantes carrots
- 12g White sesame seeds
- 320g Jasmine rice
- 30ml Hoisin sauce
- 120ml Mayonnaise
- 60g Panko
- 24g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, sunflower oil, paprika oleoresin, ginger, black pepper)
Contains: Eggs • Sesame • Soy • Tilapia • Wheat
You will need:
Large high-sided pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
34 g
Saturated Fat
4 g
Sodium
1010 mg
Total Carb
92 g
Sugars
10 g
Protein
39 g
Fibre
4 g
Preparation
Cook the rice
- Preheat the oven to 450°F.
- In a medium pot, combine the rice, 3 cups water and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, halve the carrots lengthwise; thinly slice crosswise on an angle.
- Remove the stem ends of the string peas. In a small bowl, toss with a drizzle of oil and S&P.
- In a second small bowl, combine the hoisin (start with ½), ¾ of the mayo, 1 tsp water and a pinch of the spices.
Roast the vegetables
- On a lined sheet pan, toss the carrots with a drizzle of oil, ½ the remaining spices and S&P.
- Roast, 10 min., until partially cooked.
- Stir and add the string peas. Roast, 5 to 7 min., until tender.
Prepare the fish sticks
- Meanwhile, in a shallow bowl, combine the remaining mayo and 1 tbsp water.
- In a second shallow bowl, combine the panko, sesame seeds and S&P.
- Pat the tilapia dry and quarter; season with the remaining spices and S&P.
- Working in batches, coat the tilapia in the mayo (letting any excess drip off), then in the panko mixture (pressing to adhere).
Cook the fish sticks
- In a large, high-sided pan, heat a thin layer of oil on medium.
- Add the fish sticks* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Transfer to a cooling rack (or paper towel-lined plate).
Plate your dish
- Divide the rice, fish sticks and vegetables between your plates.
- Serve the hoisin mayo on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
