Panko-Crusted Fish Sticks

Health score
15%
Panko-Crusted Fish Sticks
45 min.
4
374kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a delightful twist on a classic favorite? Introducing Panko-Crusted Fish Sticks! This recipe is not only quick and easy, taking just 45 minutes to prepare, but it also serves up to four people, making it perfect for family meals or gatherings with friends.

Imagine tender halibut fillets, expertly cut into bite-sized strips, coated in a crispy panko breadcrumb crust that adds a satisfying crunch to every bite. The combination of freshly ground black pepper, kosher salt, and a hint of capers and pickles in the coating brings a burst of flavor that will leave your taste buds dancing. Plus, with only 374 calories per serving, you can indulge without the guilt!

What truly sets this dish apart is the creamy dipping sauce made from light sour cream and canola mayonnaise, perfectly complemented by the tangy pickles and capers. It’s the ideal accompaniment to your golden-brown fish sticks, making each bite a delicious experience.

Whether you’re looking for a fun lunch option, a main course for dinner, or a tasty dish to impress your guests, these Panko-Crusted Fish Sticks are sure to become a new favorite in your kitchen. Let’s get cooking!

Ingredients

  • 0.4 teaspoon pepper black divided freshly ground
  • tablespoons bread finely chopped
  • tablespoons canola oil divided
  • teaspoons capers minced
  • large eggs lightly beaten
  • pound pacific halibut filets cut into 20 (1-inch) strips
  • 0.4 teaspoon kosher salt divided
  • tablespoon milk 2% reduced-fat
  • tablespoons mayonnaise 
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup cream light sour

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine milk and eggs in a large bowl; stir with a whisk.
  2. Add fish, and toss gently to coat.
  3. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag.
  4. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
  5. Heat a large nonstick skillet over medium-high heat.
  6. Add 1 tablespoon oil to pan; swirl to coat.
  7. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
  8. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl.
  9. Serve sauce with fish.

Nutrition Facts

Calories374kcal
Protein30.2%
Fat52.5%
Carbs17.3%

Properties

Glycemic Index
47.67
Glycemic Load
1.94
Inflammation Score
-4
Nutrition Score
19.663913093831%

Flavonoids

Kaempferol
1.31mg
Quercetin
1.73mg

Nutrients percent of daily need

Calories:373.86kcal
18.69%
Fat:21.48g
33.05%
Saturated Fat:4.09g
25.56%
Carbohydrates:15.92g
5.31%
Net Carbohydrates:14.87g
5.41%
Sugar:1.73g
1.93%
Cholesterol:158.31mg
52.77%
Sodium:583.49mg
25.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.81g
55.61%
Selenium:66.1µg
94.42%
Vitamin B3:8.83mg
44.16%
Vitamin D:5.88µg
39.2%
Phosphorus:367.66mg
36.77%
Vitamin B6:0.7mg
34.81%
Vitamin B12:1.62µg
26.92%
Vitamin K:24.17µg
23.01%
Potassium:608.37mg
17.38%
Vitamin E:2.6mg
17.36%
Vitamin B1:0.25mg
16.72%
Vitamin B2:0.26mg
15.02%
Manganese:0.27mg
13.6%
Folate:50.25µg
12.56%
Magnesium:41.17mg
10.29%
Vitamin B5:0.95mg
9.5%
Iron:1.68mg
9.33%
Calcium:85.6mg
8.56%
Zinc:1.14mg
7.58%
Vitamin A:271.33IU
5.43%
Copper:0.1mg
5.21%
Fiber:1.05g
4.2%
Source:My Recipes