Crispy Fish Sticks

Need a dairy free and pescatarian main course? Crispy Fish Sticks could be a tremendous recipe to try. One serving contains 624 calories, 28g of protein, and 45g of fat. For $2.35 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. This recipe serves 4. Head to the store and pick up cod fillets, eggs, vegetable oil, and a few other things to make it today. It is brought to you by Bon Appetit. From preparation to the plate, this recipe takes approximately 45 minutes. 5513 people have tried and liked this recipe. With a spoonacular score of 69%, this dish is solid. Try Crispy Fish Sticks, Crispy Fish Sticks, and Crispy Fish Sticks for similar recipes.

Servings: 4

 

Ingredients:

1 pound flounder or cod fillets, sliced crosswise into 3/4-inch-wide strips

2 large eggs, beaten to blend

1/4 cup all-purpose flour

Kosher salt, freshly ground pepper

2 cups panko (Japanese breadcrumbs)

3/4 cup vegetable oil, divided

Equipment:

bowl

frying pan

paper towels

ziploc bags

Cooking instruction summary:

Place eggs, panko, and flour in 3 separate shallow medium bowls.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. Transfer fish to a plate.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. Transfer fish sticks to a paper towel-lined plate; season with salt. 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).

 

Step by step:


1. Place eggs, panko, and flour in 3 separate shallow medium bowls.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.

2. Transfer fish to a plate.

3. 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.

4. Transfer fish sticks to a paper towel-lined plate; season with salt. 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).


Nutrition Information:

Quickview
628k Calories
28g Protein
45g Total Fat
27g Carbs
9% Health Score
Limit These
Calories
628k
31%

Fat
45g
70%

  Saturated Fat
34g
216%

Carbohydrates
27g
9%

  Sugar
1g
2%

Cholesterol
141mg
47%

Sodium
510mg
22%

Get Enough Of These
Protein
28g
56%

Selenium
55µg
79%

Phosphorus
337mg
34%

Vitamin B1
0.45mg
30%

Vitamin B3
4mg
24%

Vitamin B12
1µg
23%

Vitamin B2
0.35mg
20%

Vitamin B6
0.36mg
18%

Manganese
0.35mg
18%

Vitamin E
2mg
17%

Folate
66µg
17%

Potassium
570mg
16%

Iron
2mg
15%

Magnesium
53mg
13%

Vitamin K
12µg
12%

Vitamin D
1µg
10%

Calcium
88mg
9%

Zinc
1mg
9%

Vitamin B5
0.76mg
8%

Copper
0.14mg
7%

Fiber
1g
6%

Vitamin A
180IU
4%

Vitamin C
1mg
1%

covered percent of daily need
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Food Trivia

The fig is also a fertility symbol and the Arab association with male genitals is so strong that the original word 'fig' is considered improper.

Food Joke

The Passover test [My thanks to Jeff G for the following] Sean is waiting for a bus when another man joins him at the bus stop. After 20 minutes of waiting, Sean takes out a sandwich from his lunch box and starts to eat. But noticing the other man watching, Sean asks, "Would you like one? My wife has made me plenty." "Thank you very much, but I must decline your kind offer," says the other man, "I’m Rabbi Levy." "Nice to meet you, Rabbi," says Sean, "but my sandwiches are alright for you to eat. They only contain cheese. There’s no meat in them." "It’s very kind of you," says Rabbi Levy, "but today we Jews are celebrating Passover. It would be a great sin to eat a sandwich because during the 8 days of Passover, we cannot eat bread. In fact it would be a sin comparable to the sin of adultery." "OK," says Sean, "but it’s difficult for me to understand the significance of what you’ve just said." Many weeks later, Sean and Rabbi Levy meet again. Sean says, "Do you remember, Rabbi, that when we last met, I offered you a sandwich which you refused because you said eating bread on Passover would be as great a sin as that of adultery?" Rabbi Levy replies, "Yes, I remember saying that." "Well, Rabbi," says Sean, "that day, I went over to my mistress’s apartment and told her what you said. We then tried out both the sins, but I must admit, we just couldn’t see the comparison."

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