Lemon and Dill Panko Crusted Fish Sticks

Lemon and Dill Panko Crusted Fish Sticks is a pescatarian main course. This recipe serves 4 and costs $2.46 per serving. One portion of this dish contains around 27g of protein, 4g of fat, and a total of 213 calories. It is brought to you by For the Love of Cooking. A mixture of egg, panko bread crumbs, fresh dill, and a handful of other ingredients are all it takes to make this recipe so scrumptious. 84 people were glad they tried this recipe. From preparation to the plate, this recipe takes about 22 minutes. With a spoonacular score of 80%, this dish is solid. If you like this recipe, take a look at these similar recipes: Panko-Crusted Fish Sticks, Panko Crusted Fish Sticks With Herb Dipping Sauce, and Panko-crusted Fish Sticks With Herb Dipping Sauce.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 12 minutes

 

Ingredients:

1 egg

1 lb of fish (such as cod, halibut, tilapia), cut into strips

2-3 tbsp flour

1 tbsp fresh dill, chopped finely

Garlic powder, to taste

Zest from 1 lemon

2 tbsp milk

1 cup of plain panko crumbs

Sea salt and freshly cracked pepper, to taste

Equipment:

baking sheet

oven

whisk

bowl

Cooking instruction summary:

Preheat the oven to 400 degrees. Line a baking sheet with a silpat mat.Place the flour on a shallow plate. Combine the milk and egg together in a small bowl; whisk until well combined. Place the panko on a shallow plate and add the lemon zest, fresh dill, sea salt and freshly cracked pepper, to taste; mix together until well combined.Cut the fish into strips. Coat each piece of the fish in the flour then dip into the egg mixture followed by the panko crumbs. Place the coated fish on the baking sheet. Repeat with the remaining fish. Spray all the fish with a bit of olive oil cooking spray.Place into the oven and bake for 10 minutes or until the fish is cooked through and flakey. Turn the oven to broil then cook, watching very carefully so they don't burn, for a few minutes to get golden brown on top. Serve with the cucumber dill sauce on the side, if desired, along with lemon wedges. Enjoy.

 

Step by step:


1. Preheat the oven to 400 degrees. Line a baking sheet with a silpat mat.

2. Place the flour on a shallow plate.

3. Combine the milk and egg together in a small bowl; whisk until well combined.

4. Place the panko on a shallow plate and add the lemon zest, fresh dill, sea salt and freshly cracked pepper, to taste; mix together until well combined.

5. Cut the fish into strips. Coat each piece of the fish in the flour then dip into the egg mixture followed by the panko crumbs.

6. Place the coated fish on the baking sheet. Repeat with the remaining fish. Spray all the fish with a bit of olive oil cooking spray.

7. Place into the oven and bake for 10 minutes or until the fish is cooked through and flakey. Turn the oven to broil then cook, watching very carefully so they don't burn, for a few minutes to get golden brown on top.

8. Serve with the cucumber dill sauce on the side, if desired, along with lemon wedges. Enjoy.


Nutrition Information:

Quickview
212k Calories
27g Protein
4g Total Fat
16g Carbs
19% Health Score
Limit These
Calories
212k
11%

Fat
4g
6%

  Saturated Fat
1g
8%

Carbohydrates
16g
6%

  Sugar
1g
2%

Cholesterol
98mg
33%

Sodium
383mg
17%

Get Enough Of These
Protein
27g
55%

Selenium
56µg
81%

Vitamin B12
1µg
33%

Vitamin B3
5mg
28%

Phosphorus
262mg
26%

Vitamin D
3µg
26%

Vitamin B1
0.24mg
16%

Folate
57µg
14%

Vitamin B6
0.28mg
14%

Vitamin B2
0.22mg
13%

Potassium
439mg
13%

Manganese
0.24mg
12%

Iron
1mg
11%

Magnesium
42mg
11%

Vitamin B5
0.88mg
9%

Copper
0.16mg
8%

Zinc
0.88mg
6%

Calcium
58mg
6%

Fiber
1g
5%

Vitamin E
0.61mg
4%

Vitamin K
2µg
3%

Vitamin C
2mg
2%

Vitamin A
80IU
2%

covered percent of daily need
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Food Trivia

Death row inmates in Texas don't get to pick their last meal.

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