• Email
  • Pin It
 

Panko Crusted Fish Sticks

 

Contributed by:

Panko Crusted Fish Sticks
 

 

3 comments | Leave Comment

 
3 Ratings3 Ratings3 Ratings3 Ratings3 Ratings (3 Ratings)
Loading ... Loading ...
 
 
 

Recipe

Panko Crusted Fish Sticks

Easy to make, these fish sticks are also easy to enjoy with their crispy texture and chunky dip. Whip them up for a weeknight dinner the whole family will love. 


Times

  • Prep Time : 20 min
  • Cook Time : 15 min
  • Ready Time : 35 min

Servings

Ingredients

  • Edamama Salsa
  • 1 1/2 cups frozen shelled edamame beans, thawed
  • 1/2 medium red pepper, diced
  • 1/2 small red onion, diced
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola oil
  • 2 tablespoons Dijon mustard
  • 1 cup whole wheat or regular panko breadcrumbs
  • 1/2 teaspoon paprika
  • 1/4 cup finely chopped walnuts
  • 1/2 cup all purpose or whole wheat flour
  • 4 egg whites, lightly beaten
  • 1 tablespoon canola oil
  • 1/2 lb grouper or cod, cut into 1 1/4-inch slices
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground pepper

Directions

1. To make edamame salsa, in medium bowl, combine edamame beans, red pepper, onion, cilantro, lime juice and canola oil, mixing well. Cover and chill until ready to serve.

2. Preheat oven to 400 ˚F (200 ˚C).

3. In shallow dish, combine panko, paprika and walnuts. In another small dish, place flour. Whisk together egg whites and canola oil in third dish.

4. Season fish with salt and pepper and brush with Dijon mustard. Dip fish in flour, then egg and oil, and dredge in panko mixture, pressing firmly to coat. Place fish on lightly oiled baking sheet. Bake for 12 to 15 minutes or until fish flakes evenly when tested with fork. Serve with Edamame Salsa.

Tip: To make these into fish cakes, pulse the fish in a food processor about four times until the fish is ground (like ground chicken). Continue with recipe at step 2.

Source: Canola Info

Nutrients

Servings Per Recipe:

Amount Per Serving

  • Calories: 390
  • Total Fat: 10g
  • Cholesterol: 50mg
  • Sodium: 440mg
  • Total Carbs: 43g
  •     Dietary Fiber: 4g
  • Protein: 31g

Tags

 

comments

 

3 Responses to Panko Crusted Fish Sticks

  1. Where can you find whole wheat panko with a hechsher? I can’t seem to locate any locally and I live in Boro Park!

  2. I actually haven’t seen it in a while and I can’t remember the name, but I did find out how you can make your own and it is incredibly easy, check it out – http://www.howsweeteats.com/2010/10/homemade-whole-wheat-panko-breadcrumbs/

  3. avatar says: Sarah1083

    sounds good

Leave a Reply

Log in or Join For Free or leave a reply as a guest
Login



Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

  Notify me of follow-up comments by email

Posted in