Fish is a great source of protein. Low in saturated fat and rich in omega-3 fatty acids, it’s a healthy alternative to meat. Eat 3-1/2 ounces of fish at least two times a week; that’s about 3/4 cup of flaked fish.

Here are easy and fun twists on some old classics to add to your repertoire.

PANKO CRUSTED BAKED FISH STICKS

1 large egg, lightly beaten
2 cups panko
2 teaspoons kosher salt
1 teaspoon onion powder
1/2 teaspoon cayenne pepper (optional)
2 tablespoons olive oil
1-1/2 pounds tilapia fillets, cut into wide strips (or any firm whitefish)
Low-fat mustard aioli dipping sauce (see recipe below)

Preheat oven to 475 degrees; before oven gets hot, position racks on top and bottom of oven. Line two baking sheets with foil; set aside.

Place egg in wide, shallow bowl; set aside. In another bowl, with fork, combine panko, salt, onion powder, cayenne if using, and oil.

Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on baking sheets.

Bake until lightly browned, 12 to 15 minutes, rotating baking sheets from top to bottom halfway through.

Serve fish sticks with dipping sauce and lemon wedges on the side. Serves 3.

Approximate nutritional information, per serving (not including sauce): 670 calories, 30 g fat, 6 g saturated fat, 175 mg cholesterol, greater than 1,500 mg sodium, 56 g carbohydrate, 2 g fiber, 2 g sugar, 44 g protein

LOW-FAT MUSTARD AIOLI DIPPING SAUCE

1 garlic clove, minced
1/4 teaspoon kosher salt
1 cup low-fat mayonnaise
2 tablespoons coarse-grain mustard
1 tablespoon fresh lemon juice
1 teaspoon Tabasco or any other hot sauce (optional)

In small bowl, combine all ingredients and mix well.

Cover tightly and refrigerate. Makes 1 cup.

Approximate nutritional information, per 1 tablespoon serving: 35 calories, 2.5 g fat, no saturated fat, 5 mg cholesterol, 150 mg sodium, 3 g carbohydrate, no fiber, 1 g sugar, no protein

DILL AND HONEY MUSTARD BAKED SALMON

1 pound salmon fillet
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon honey
1 tablespoon Dijon mustard
2 teaspoons fresh dill, finely chopped (or use dried)

Position rack in upper third of oven and preheat oven to 400 degrees.

Place salmon filet on foil-lined baking sheet, skin side down. Sprinkle with salt and pepper and set aside.

In small bowl, combine yogurt, lemon juice, garlic, honey and mustard in a small bowl.

Spread mixture all over salmon and sprinkle with the dill. Bake 10 to 15 minutes or until cooked through.

Change oven setting to broil and cook salmon until golden brown, about 2 to 3 minutes, making sure salmon does not burn. Serves 4.

Approximate nutritional information, per serving: 270 calories, 14 g fat, 3 g saturated fat, 70 mg cholesterol,700 mg sodium, 8 g carbohydrate, no fiber, 6 g sugar, 27 g protein

TUNA TOFU PATTIES

3 (6 ounce) cans tuna, drained and flaked
1 (14 ounce) container medium-firm tofu, mashed (use a food processor, potato masher or fork)
1 large egg, lightly beaten
1/2 cup green onions, coarsely chopped
1 cup plain dry bread crumbs
1 tablespoon fresh lemon juice
2 small Hawaiian red chili peppers, minced (optional)
1 teaspoon sesame oil
1 teaspoon oyster sauce
2 cloves garlic, minced
1/2 teaspoon pepper
1/4 cup vegetable oil

In bowl, stir together all ingredients, except oil, until combined. Form mixture into 12 medium-size patties.

In large nonstick skillet over medium-high heat, heat oil. Working in batches, cook patties until golden brown and crisp on outside, about 2 minutes per side. Drain on paper towels and serve. Serves 6.

Approximate nutritional information, per serving: 330 calories, 17 g fat, 2.5 g saturated fat, 60 mg cholesterol, 420 mg sodium, 15 g carbohydrate, 2 g fiber, 2 g sugar, 31 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.