Crispy Fish Sticks

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

Suggestions


If you're searching for a delightful and crispy dish that's perfect for lunch or dinner, look no further than these Crispy Fish Sticks! This dairy-free recipe brings a satisfying crunch and mouthwatering flavor, making it an instant favorite for both kids and adults alike. Made with tender strips of flounder or cod, these fish sticks are coated in light and airy panko breadcrumbs that create the ultimate crispy texture. Plus, they can be whipped up in just 30 minutes!

These fish sticks aren't just easy to make; they also offer versatility with their customizable dipping sauces. While classic ketchup is always a hit, why not elevate your meal with a tangy pickle-juice sauce or a refreshing dill sauce? Both options can be prepared ahead of time, so you can spend more time enjoying your meal and less time in the kitchen.

Whether paired with a fresh salad or served alongside crispy fries, this dish is sure to become a staple in your household. So grab your frying pan and indulge in these delectable fish sticks that promise to impress and satisfy everyone at your table!

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