Light, Oven-Fried and Delicious: Panko-Crusted Fish Sticks
July 28, 2010
Since I was born and raised in the south, I can honestly say I have tried a lot of great fried foods. Over the years, I have worked hard to lighten some of my favorite southern dishes. These Panko-Crusted Fish Sticks have to be one of my favorites. When I made them recently, everyone was raving about them and begged for the recipe. Not only because they were so pretty, but the flavor was out of this world. I served them with this simple sauce, and dinnertime was a hit. These make a great appetizer or main dish for anytime during the year. This recipe also works great with chicken, cut into thin strips.
Panko-Crusted Fish Steaks
Prep:
10 minutes
Cook:
14 minutes
Yield:
4 servings
Ingredients
1/2 cup reduced-fat mayonnaise
2 tablespoons pickle relish
2 tablespoons capers
2 teaspoons chopped fresh dill
1 cup panko breadcrumbs (Japanese breadcrumbs)
1/2 teaspoons paprika
1 cup all-purpose or whole wheat flour
2 egg whites, lightly beaten
11/2 pound grouper or cod, cut into 11/4-inch slices
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
2 tablespoons pickle relish
2 tablespoons capers
2 teaspoons chopped fresh dill
1 cup panko breadcrumbs (Japanese breadcrumbs)
1/2 teaspoons paprika
1 cup all-purpose or whole wheat flour
2 egg whites, lightly beaten
11/2 pound grouper or cod, cut into 11/4-inch slices
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Preparation
1. Combine mayonnaise, relish, capers and dill in a small bowl. Refrigerate until ready to serve.
2. Combine panko and paprika in a shallow dish. Place flour in another separate dish and egg whites in the third.
3. Season fish with salt and pepper. Dip fish in flour, then egg and dredge in panko mixture, pressing firmly to coat. Place on a large lightly greased baking sheet. Bake at 400F 10 to 12 minutes or until fish flakes evenly when tested with a fork. Serve with mayonnaise mixture
2. Combine panko and paprika in a shallow dish. Place flour in another separate dish and egg whites in the third.
3. Season fish with salt and pepper. Dip fish in flour, then egg and dredge in panko mixture, pressing firmly to coat. Place on a large lightly greased baking sheet. Bake at 400F 10 to 12 minutes or until fish flakes evenly when tested with a fork. Serve with mayonnaise mixture
5 Responses to “Light, Oven-Fried and Delicious: Panko-Crusted Fish Sticks”
Christine says:
July, 28 2010at 09:37 am
I agree with Marla. :) Thanks so much for another great recipe -- I've been looking for a healthy, tasty alternative to frozen fish sticks!
marla (family fresh cooking) says:
July, 28 2010at 08:07 am
Allison, your recipes are so simple yet filled with flavor and nutrition....just the way I like to cook! I can see why these fish sticks are a favorite :) xo
Jon E. Lewis says:
July, 28 2010at 10:03 am
The problem with these delicious recipes: They are like Lays potato chips: "You can't eat just one"
The kids and I were fighting over them until the plate was empty.
Sheila says:
August, 04 2010at 10:16 am
I am making this tonight - I love okra and normally I saute small whole okra - can't wait to try roasting them. Thanks for sharing.
Margo says:
July, 29 2010at 12:10 pm
This recipe sounds delish! I'm not fond of how unhealthy (not to mention pricey) frozen fish sticks are, so this looks like it would solve both problems. yay!