Alison Lewis

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Panko-Crusted Fish Sticks with Edamame Salsa

September 20, 2011

On a busy school night or jam-packed weekend, these Panko-Crusted Fish Sticks are a snap to prepare and one of my kids’ favorites! They taste and look so fantastic – no one will ever know they are oven-fried. And with only 390 calories and 10 grams of fat, I feel good about serving this recipe to the kids and their friends. Whether you pair them with this Edamame Salsa or chop them up for a salad, they are perfect for football parties, picnics and casual dinners! On top of it all, what I really love is that the exact measurements can be used to make fish “cakes” as well.

I developed these crunchy fish sticks as part of the CanolaInfo “Home is Where the Heart is” Recipe Collection for World Heart Day 2011 (Sept. 29). This observance encourages families to take their health into their own hands starting at home with diet and exercise. To learn more about World Heart Day or to view the complete recipe collection, visit CanolaInfo.org. Lastly, be sure to check out CanolaInfo’s new interactive Facebook game, which features my recipes!

Panko-Crusted Fish Sticks

Prep: 25 minutes
Cook: 15 minutes
Yield: Yield: 6 servings. Serving size: 2 fish sticks and 1/3 cup (75 mL) salsa.
Ingredients
1 Edamame Salsa:
1
1 1/2 cups frozen shelled edamame beans, thawed 375 mL
1/2 medium red pepper, diced
1/2 small red onion, diced
2 Tbsp chopped fresh cilantro 30 mL
2 Tbsp fresh lime juice 30 mL
1 Tbsp canola oil 15 mL 

1
1 cup whole wheat panko breadcrumbs 250 mL
1/2 tsp paprika 10 mL
1/4 cup finely chopped walnuts 60 mL
1/2 cup all-purpose or whole-wheat flour 125 mL
4 egg whites, lightly beaten
1 Tbsp canola oil 15 mL
1 1/2 lb grouper or cod, cut into 1 1/4-inch (3 cm) slices 750 g
1/2 tsp sea salt 2 mL
1/2 tsp freshly ground black pepper 2 mL
2 Tbsp Dijon mustard 30 mL
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 or pork). Continue with recipe at step 2.



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19 Responses to “Panko-Crusted Fish Sticks with Edamame Salsa”
September, 20 2011at 07:11 am
I'm loving the Japanese influence in this dish. Panko and Edamame. Mmmm... This looks delish.
September, 22 2011at 12:00 am
Great recipe! My kids aren't big fish eaters (except for fish tacos), but they may like this. Love the edamame salsa!
Amy says:
September, 20 2011at 08:03 am
Oh yum! Can't wait to try these. Lovely
September, 20 2011at 10:18 am
I've really been enjoying using panko lately. So much more interesting than traditional bread crumbs. Thanks for another great recipe that my whole family will enjoy.
maria says:
September, 20 2011at 10:52 am
I love the salsa on the side!
Mary Lynn says:
September, 20 2011at 11:02 am
Those look incredible Alison. Love that they can be fish sticks or fish cakes. Very cool
September, 20 2011at 11:53 am
I have been on an edemame kick lately! This is fun!
September, 20 2011at 12:37 pm
Yep. Making this as soon as I regain my vision from going blind. YUM.
Jeanette says:
September, 20 2011at 01:52 pm
Love these healthier version of fish sticks and that easy edamame salsa! Easy enough for a school night.
September, 20 2011at 01:57 pm
I know I ate my fair share of fish sticks when I was a kid!
Aggie says:
September, 20 2011at 04:02 pm
Love this!! What's better too is with leftovers you can make an awesome fish sandwich for lunch the next day :)
September, 20 2011at 08:26 pm
We love panko around here. So I know my kids would love these.
September, 21 2011at 10:59 am
My daughter LOVES edamame so this will be the perfect foil to con her into liking fish sticks. Crunch. Yum. I'm sold.
September, 21 2011at 05:24 pm
What a great twist on fried crunchy fish -- love the edamame salsa idea too. I'm tired of just eating it plain!
September, 22 2011at 09:27 am
What a deliciously nostalgic recipe. :)
September, 22 2011at 01:48 pm
What a yummy dinner idea! Thanks, Alison. I'll definitely be using your recipe soon.
September, 22 2011at 02:24 pm
Great idea and these look amazing! Thanks for sharing!
January, 01 2012at 11:52 am
[...] Panko Fish Sticks with Edamame Salsa [...]
January, 06 2012at 01:17 am
Love the crunch & the salsa part...Might have to try these!

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