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

Pescetarians are vegetarians who eat fish.

Food Joke

There once was an accountant who lived her whole life without ever taking advantage of any of the people she worked for. In fact, she made sure that every job she did resulted in a win-win situation. One day while walking down the street she was tragically hit by a bus and she died. Her soul arrived up in heaven where she was met at the Pearly Gates by St. Peter himself. "Welcome to Heaven," said St. Peter. "Before you get settled in though it seems we have a problem. You see, strangely enough, we've never once had an accountant make it this far and we're not really sure what to do with you." "No problem, just let me in." said the accountant. "Well, I'd like to, but I have higher orders. What we're going to do is let you have a day in Hell and a day in Heaven and then you can choose whichever one you want to spend an eternity in." "Actually, I think I've made up my mind...I prefer to stay in Heaven" "Sorry, we have rules..." And with that St. Peter put the accountant in an elevator and it went down-down-down to hell. The doors opened and the accountant found herself stepping out onto the putting green of a beautiful golf course. In the distance was a country club and standing in front of her were all her friends - fellow accountants that she had worked with and they were all dressed in evening gowns and cheering for her. They ran up and kissed her on both cheeks and they talked about old times. They played an excellent round of golf and at night went to the country club where she enjoyed an excellent steak and lobster dinner. She met the Devil who was actually a really nice guy and she had a great time telling jokes and dancing. The accountant was having such a good time that before she knew it, it was time to leave. Everybody shook her hand and waved goodbye as she got on the elevator. The elevator went up-up-up and opened back up at the Pearly Gates and found St. Peter waiting for her. "Now it's time to spend a day in heaven." So the accountant spent the next 24 hours lounging around on clouds and playing the harp and singing. She had a great time and before she knew it her 24 hours were up and St. Peter came and got her. "So, you've spent a day in hell and you've spent a day in heaven. Now you must choose your eternity." The accountant paused for a second and then replied, "Well, I never thought I'd say this, I mean, Heaven has been really great and all, but I think I had a better time in Hell." So St. Peter escorted her to the elevator and again the accountant went down-down-down back to Hell. When the doors of the elevator opened she found herself standing in a desolate wasteland covered in garbage and filth. She saw her friends were dressed in rags and were picking up the garbage and putting it in sacks. The Devil came up to her and put his arm around her. "I don't understand," stammered the accountant, "Yesterday I was here and there was a golf course and a country club and we ate lobster and we danced and had a great time. Now all there is is a wasteland of garbage and all my friends look miserable." The Devil looked at her and smiled. "That's because yesterday you were a recruit, but today you're staff." -------------------------------------------------------------------------------- An accountant applies for the position of Chief Financial Officer. There are a number of candidates and he is called in for an interview. They ask him a number of questions and one of the panel suddenly says "What is nine multiplied by four?" He thinks quickly and says "Thirty five." When the interview is over he goes outside, takes out his calculator and finds the correct answer is not thirty five. He thinks "Well, I blew that" and goes home very disappointed. Next day he is rung up and told he has got the job. "Wonderful," he says, "but what about nine multiplied by four? My answer wasn't right" "We know, but of all the candidates you came the closest."

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