Panko Crusted Fish Sticks

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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. 


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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

Preparation

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