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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Panko-Crusted Fish Sticks

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.

Cooking Light OCTOBER 2012

  • Yield: Serves 4 (serving size: 5 fish sticks and about 1 1/2 tablespoons sauce)

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 382
  • Fat: 22.1g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 12g
  • Polyunsaturated fat: 5.9g
  • Protein: 29.5g
  • Carbohydrate: 13.2g
  • Fiber: 0.6g
  • Cholesterol: 136mg
  • Iron: 1.5mg
  • Sodium: 463mg
  • Calcium: 97mg
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Panko-Crusted Fish Sticks recipe

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