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Fish Stick Dinner with Mashed Potato-Cauliflower

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Fish Stick Dinner with Mashed Potato-Cauliflower

5 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: bake, cauliflower, fish sticks, mashed potatoes
Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes
Servings: 4 servings
Calories: 644kcal


  • 12 ounce white fish fillet
  • 1 cup coconut milk
  • 3/4 cup bread crumbs, plain
  • 1/2 cup panko (Japanese bread crumbs)
  • 1/2 cup coconut flakes
  • 2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper, ground

Serve With


  • Preheat oven to 400°F and spray a baking sheet with cooking spray.
  • Cut fish into 1-inch strips and place into a large bowl. Pour in the coconut milk to fully cover the fish. Allow fish to marinate for 20 minutes in the refrigerator.
  • Using a shallow bowl or a large plate, mix together the bread crumbs, panko, coconut flakes, chili powder, salt, and pepper. Dip each piece of fish into the bread mixture, coating evenly; then place the fish onto the prepared baking sheet. Bake for 8-10 minutes and then flip each piece over; cook for 8-10 minutes longer.
  • While fish bakes, peel and cut potatoes into 1-inch cubes and cauliflower into florets. Add to a large pot with along with broth and bring to a boil. Reduce heat to a simmer and continue cooking until potatoes and cauliflower are fork-tender; drain. Using your tool of choice, mash together until well blended and creamy. Add the sour cream, yogurt, salt, and pepper; mix well.
  • Serve fish with mashed veggies and orange wedges on the side.
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Calories: 644kcal | Carbohydrates: 72g | Protein: 35g | Fat: 27g | Saturated Fat: 18g | Cholesterol: 63mg | Sodium: 1316mg | Fiber: 11g | Sugar: 10g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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