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!
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Healthy Vitamin and Protein-Packed Salmon in Under 30 Minutes: Almond-Crusted Salmon
May 25, 2010
There are so many great ways to cook salmon, and I often receive requests for new ways to prepare it. Almond-Crusted Salmon is one of my staple recipes that I love, especially since my kids will eat it too. I feel so healthy eating it, and I have to admit that salmon and almonds are two of my favorite ingredients. The basic combination of ground almonds, panko breadcrumbs, Dijon mustard, honey and Italian parsley flavors it to perfection and adds a great crunchy texture. You can find panko breadcrumbs in your local grocery where commercial breadcrumbs are sold.
Almond-Crusted Salmon
Prep:
15 minutes
Cook:
15 minutes
Yield:
4 servings
Ingredients
4 (4-ounce) salmon fillets
1/4 teaspoon sea salt
1/8 to 1/4 teaspoon crushed red pepper flakes
Vegetable cooking spray
2 tablespoons Dijon mustard
2 tablespoons honey
1/4 cup panko breadcrumbs
3 tablespoons chopped almonds
1/4 cup chopped fresh Italian parsley
1/4 teaspoon sea salt
1/8 to 1/4 teaspoon crushed red pepper flakes
Vegetable cooking spray
2 tablespoons Dijon mustard
2 tablespoons honey
1/4 cup panko breadcrumbs
3 tablespoons chopped almonds
1/4 cup chopped fresh Italian parsley
Preparation
1. Sprinkle salmon with salt and red pepper and place, skin side down, in a lightly greased 13- x 9-inch baking dish.
2. Combine Dijon mustard and honey in a small bowl; brush on fillets. Combine panko, almonds and parsley in a medium bowl; spoon panko mixture evenly on each fillet.
3. Bake salmon at 425F for 12 to 15 minutes or until flakes easily when tested with a fork.
2. Combine Dijon mustard and honey in a small bowl; brush on fillets. Combine panko, almonds and parsley in a medium bowl; spoon panko mixture evenly on each fillet.
3. Bake salmon at 425F for 12 to 15 minutes or until flakes easily when tested with a fork.
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Easy, Healthy Summery Recipe: Shrimp Caesar Skewers
May 09, 2010
The two food items that all of my three kids love, is shrimp and Caesar Salad. So I knew that when I came up with the recipe for Caesar Skewers for Kraft, I better make plenty for everyone. This recipe is too easy for words, only 15 minutes of prep time. Feel free to purchase already-cooked, frozen shrimp if you find that it’s cheaper. I have been buying it a lot lately, and the quality is great. Enjoy this as summer nears for a light one-dish meal.
Shrimp Caesar Skewers
Prep:
15 minutes
Cook:
8 minutes
Yield:
4 to 6 servings
Ingredients
11/2 pounds large shrimp, peeled and deveined
1 cup light Kraft Caesar dressing
1 teaspoon lemon pepper
2 cups French bread, cubed into 1-inch pieces
1 (10-ounce) container grape or cherry tomatoes
3/4 pound fresh asparagus, cut into 1-inch pieces
Shredded romaine lettuce, grated Parmesan cheese (optional)
1 cup light Kraft Caesar dressing
1 teaspoon lemon pepper
2 cups French bread, cubed into 1-inch pieces
1 (10-ounce) container grape or cherry tomatoes
3/4 pound fresh asparagus, cut into 1-inch pieces
Shredded romaine lettuce, grated Parmesan cheese (optional)
Preparation
1. Preheat grill to medium-high heat.
2. Drizzle shrimp with Caesar dressing and sprinkle evenly with lemon pepper, tossing well. Let stand at least 15 minutes or refrigerate and marinate up to 8 hours. Thread shrimp, bread cubes, tomatoes and asparagus evenly on each of 6 skewers.
3. Cook shrimp skewers on a lightly greased grill rack or grill pan over medium-high heat 4 minutes on each side or until shrimp turn opaque. Serve skewers over romaine lettuce and top with Parmesan cheese, if desired.
2. Drizzle shrimp with Caesar dressing and sprinkle evenly with lemon pepper, tossing well. Let stand at least 15 minutes or refrigerate and marinate up to 8 hours. Thread shrimp, bread cubes, tomatoes and asparagus evenly on each of 6 skewers.
3. Cook shrimp skewers on a lightly greased grill rack or grill pan over medium-high heat 4 minutes on each side or until shrimp turn opaque. Serve skewers over romaine lettuce and top with Parmesan cheese, if desired.
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