Rating: 3 stars
9 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 2
  • 2 star values: 1
  • 1 star values: 2

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.

Mary Drennen
Recipe by Cooking Light October 2012

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Credit: Johnny Autry; Styling: Mary Clayton Carl

Recipe Summary test

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Chef'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.

Nutrition Facts

382 calories; fat 22.1g; saturated fat 2.9g; mono fat 12g; poly fat 5.9g; protein 29.5g; carbohydrates 13.2g; fiber 0.6g; cholesterol 136mg; iron 1.5mg; sodium 463mg; calcium 97mg.
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