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

A Victorian era nutritionist nicknamed the "Great Masticator" argued that food should be chewed about 100 times per minute before being swallowed.

Food Joke

If there were no food left, what could people do? Country people could eat their forest preserves and city people could have their traffic jams.

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