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Panko-Crusted Fish Sticks

Photo: Johnny Autry; Styling: Mary Clayton Carl
Yield Serves 4 (serving size: 5 fish sticks and about 1 1/2 tablespoons sauce)
These fish sticks are easy, kid-friendly and coated in crunchy panko breakcrumbs. Don't forget to serve with the dipping sauce and lemon wedges for a great weeknight dinner.

Ingredients

  • 1 tablespoon 2% reduced-fat milk
  • 2 large eggs, lightly beaten
  • 1 pound halibut fillets, cut into 20 (1-inch) strips
  • 1 cup panko (Japanese breadcrumbs)
  • 3/8 teaspoon kosher salt, divided
  • 3/8 teaspoon freshly ground black pepper, divided
  • 2 tablespoons canola oil, divided
  • 1/4 cup light sour cream
  • 3 tablespoons canola mayonnaise
  • 2 tablespoons finely chopped bread-and-butter pickles
  • 2 teaspoons minced capers

Nutrition Information

  • calories 382
  • fat 22.1 g
  • satfat 2.9 g
  • monofat 12 g
  • polyfat 5.9 g
  • protein 29.5 g
  • carbohydrate 13.2 g
  • fiber 0.6 g
  • cholesterol 136 mg
  • iron 1.5 mg
  • sodium 463 mg
  • calcium 97 mg

How to Make It

  1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.

  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.

  3. Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.