Crispy Fish Sticks

Dairy Free
Health score
13%
Crispy Fish Sticks
30 min.
4
348kcal

Suggestions


Are you in the mood for a delicious and satisfying meal that's perfect for lunch or dinner? Look no further than these crispy fish sticks! This recipe is not only dairy-free, making it a great choice for those with dietary restrictions, but it also delivers a delightful crunch and flavorful bite that everyone will love. With just a handful of ingredients and a preparation time of only 30 minutes, you'll have a gourmet dish right at home without breaking a sweat.

The star of this dish is the flounder or cod fillets, which are expertly coated in a trio of textures: a light dusting of flour, a golden egg wash, and a crunchy layer of panko breadcrumbs. As they cook, the fish sticks transform into golden morsels that are golden brown on the outside and perfectly flaky on the inside. Serve them with your choice of dipping sauce for a fun and interactive meal experience that appeals to both kids and adults alike.

Whether you're hosting a casual meal or looking for something fun to whip up on a weeknight, these crispy fish sticks promise to impress. Don't forget, you can prep them ahead of time and even freeze them, making it even easier to enjoy a restaurant-quality dish at home. Say goodbye to frozen fish sticks and hello to a homemade classic that’s both healthy and utterly delicious!

Ingredients

  • pound filets sliced
  • large eggs beaten to blend
  • 0.3 cup flour all-purpose
  • servings pepper freshly ground
  • cups panko bread crumbs (Japanese breadcrumbs)
  • 0.8 cup vegetable oil divided

Equipment

  • bowl
  • frying pan
  • paper towels
  • ziploc bags

Directions

  1. Place eggs, panko, and flour in 3 separate shallow medium bowls.
  2. Season fish with salt and pepper. Working in batches, dredge fish in flour, shaking off excess. Coat with egg, allowing excess to drip back into bowl. Coat with panko, pressing to adhere.
  3. Transfer fish to a plate.
  4. Heat 1/2 cup oil in a large skillet over medium-high heat. Working in 2 batches and adding 1/4 cup oil between batches, cook fish until golden brown and cooked through, about 3 minutes per side.
  5. Transfer fish sticks to a paper towel-lined plate; season with salt.
  6. DO AHEAD: Fish sticks can be breaded 2 days ahead. Cover and chill, or freeze in resealable plastic bags up to 3 months. Fish sticks can be cooked from frozen (cooking time will be slightly longer).
  7. Sure, ketchup will get the job done. But these fast, simple homemade dipping sauces are a welcome addition to the table. Both can be made two days ahead; cover and chill.Pickle-Juice Sauce
  8. Mix 1/2 cup plain 2% fat Greek yogurt, 1/4 cup ketchup, 2 tablespoons pickle juice, and 1 1/2 tsp. Dijon mustard in a small bowl; season with kosher salt and freshly ground black pepper.Dill Sauce
  9. Mix 1 finely chopped small shallot, 1/2 cup plain 2% fat Greek yogurt, 3 tablespoons finely chopped fresh dill, and 2 tablespoons fresh lemon juice in a small bowl; season with kosher salt and freshly ground black pepper.
  10. Per serving: 490 calories, 20 g fat, 3 g fiber
  11. Bon Appétit

Nutrition Facts

Calories348kcal
Protein33.07%
Fat34.29%
Carbs32.64%

Properties

Glycemic Index
26.75
Glycemic Load
4.33
Inflammation Score
-5
Nutrition Score
16.916521761728%

Nutrients percent of daily need

Calories:348.19kcal
17.41%
Fat:12.98g
19.97%
Saturated Fat:2.55g
15.95%
Carbohydrates:27.8g
9.27%
Net Carbohydrates:26.21g
9.53%
Sugar:1.97g
2.19%
Cholesterol:141.76mg
47.25%
Sodium:316.51mg
13.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.17g
56.34%
Selenium:55.42µg
79.18%
Phosphorus:337.79mg
33.78%
Vitamin B1:0.45mg
29.85%
Vitamin B3:4.81mg
24.05%
Vitamin B12:1.36µg
22.66%
Vitamin B2:0.35mg
20.45%
Manganese:0.37mg
18.29%
Vitamin B6:0.36mg
18.02%
Vitamin K:17.39µg
16.56%
Folate:66.1µg
16.53%
Potassium:571.32mg
16.32%
Iron:2.69mg
14.95%
Magnesium:54.08mg
13.52%
Vitamin E:1.69mg
11.24%
Vitamin D:1.52µg
10.14%
Calcium:88.66mg
8.87%
Zinc:1.32mg
8.82%
Vitamin B5:0.76mg
7.58%
Copper:0.14mg
6.94%
Fiber:1.59g
6.34%
Vitamin A:180.91IU
3.62%
Vitamin C:1.13mg
1.37%
Source:Epicurious