Sesame Fish Sticks

Dairy Free
Health score
40%
Sesame Fish Sticks
45 min.
4
760kcal

Suggestions


Are you ready to elevate your meal game with a delicious and healthy twist? These Sesame Fish Sticks offer a delightful crunch and a burst of flavor that both adults and children will love! Perfect for lunch or dinner, this dairy-free dish brings together tender fish fillets coated in a crispy sesame crust, making it an irresistible choice for anyone looking to enjoy a mouthwatering main course.

The star of this recipe is the combination of fresh fish and a blend of seasonings that perfectly complement each other. The subtle heat from the red chili flakes and the warmth of ginger enhance the dish, while the sesame seeds add a nutty crunch that elevates each bite. Not only are they delicious, but they also provide a wholesome option packed with protein and healthy fats, making it a nutritious choice you can feel good about serving your family.

In just 45 minutes, you can create a satisfying meal that’s sure to impress. Serve these delightful fish sticks with your favorite dipping sauce for an even more flavorful experience! Whether it’s a casual family dinner, a cozy lunch, or even a fun gathering with friends, these Sesame Fish Sticks are bound to be a hit and can fit seamlessly into any dining occasion. Get ready to savor a dish that’s as delightful to eat as it is easy to make!

Ingredients

  • 0.5 teaspoons chili pepper flakes red
  •  eggs beaten
  • 1.5 lbs fish fillets red (cod, tilapia, snapper, halibut)
  • 0.8 cup flour 
  • large clove garlic minced
  • 0.3 cup orange marmalade 
  • 0.3 teaspoon powdered ginger or fresh minced
  • 0.8 cup rice vinegar 
  • pinch salt 
  • servings salt and pepper 
  • cup sesame seed 
  • teaspoon soya sauce 
  • 0.3 cup sugar 
  • servings vegetable oil 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • oven

Directions

  1. Rinse the fish fillets in cold water.
  2. Cut them into approximate 1 inch by 5 inch pieces, following the lines of the fillets.
  3. Remove any bones that may remain in the fillets.
  4. Lay out 3 separate dishes for dredging, one with flour that has salt and pepper sprinkled and mixed in, one with beaten egg, and the last with sesame seeds. Dredge the fish sticks first in flour, then in beaten egg, then in sesame seeds. Reserve to a plate. 2 Put enough vegetable oil in a large skillet to generously coat the bottom of the pan (about 1/4 cup).
  5. Heat the skillet on medium high until the oil is shimmering. Test the oil by dropping a bit of flour into the pan, if it sizzles the pan is ready. Working in batches, add the fish sticks to the pan, leaving enough room around them so that they aren't crowded. Cook for a few minutes on each side, until they are well browned on all sides.
  6. Remove the fish sticks to a plate lined with a paper towel. Keep warmed in the oven at 160°F while you finish frying the other batches of fish sticks.
  7. Add more oil as necessary to the pan to keep the bottom of the pan coated as you fry subsequent batches.3 To make either of the dipping sauces, put the sauce ingredients into a small saucepan. Bring to a boil, reduce to a simmer, let cook for 4 minutes, uncovered.
  8. Remove from heat and let cool a little before serving.

Nutrition Facts

Calories760kcal
Protein23.97%
Fat44.14%
Carbs31.89%

Properties

Glycemic Index
80.02
Glycemic Load
26.21
Inflammation Score
-8
Nutrition Score
36.335652040399%

Flavonoids

Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:759.76kcal
37.99%
Fat:37.91g
58.32%
Saturated Fat:6.47g
40.43%
Carbohydrates:61.61g
20.54%
Net Carbohydrates:56.31g
20.48%
Sugar:32.98g
36.64%
Cholesterol:166.89mg
55.63%
Sodium:427.83mg
18.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.31g
92.61%
Selenium:99.39µg
141.99%
Copper:1.74mg
87.09%
Manganese:1.25mg
62.35%
Phosphorus:600.47mg
60.05%
Vitamin B3:9.83mg
49.15%
Vitamin B12:2.88µg
48.06%
Magnesium:187.56mg
46.89%
Iron:8.03mg
44.6%
Calcium:413.65mg
41.37%
Vitamin D:5.71µg
38.09%
Vitamin B1:0.56mg
37.56%
Folate:133.28µg
33.32%
Vitamin B6:0.64mg
32.04%
Vitamin K:28.36µg
27.01%
Zinc:3.95mg
26.36%
Vitamin B2:0.43mg
25.28%
Potassium:765.68mg
21.88%
Fiber:5.3g
21.2%
Vitamin E:2.19mg
14.57%
Vitamin B5:1.3mg
13.03%
Vitamin C:2.41mg
2.92%
Vitamin A:144.76IU
2.9%