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Prep Time: 30 Minutes Cook Time: 0 Minutes |
Ready In: 30 Minutes Servings: 4 |
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Look for thicker fish fillets, which will give you the ideal breading-to-fish ratio. Ingredients:
2 large eggs, beaten to blend |
2 cups panko (japanese breadcrumbs) |
1/4 cup all-purpose flour |
1 pound flounder or cod fillets, sliced crosswise into 3/4 -wide strips |
kosher salt, freshly ground pepper |
3/4 cup vegetable oil, divided |
Directions:
1. Place eggs, panko, and flour in 3 separate shallow medium bowls.
2. 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.
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.
5. 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).
6. Plus Two sauces to dip them in:
7. Sure, ketchup will get the job done. But these fast, simple homemade dipping sauces are a welcome addition to the table. Both can be made two days ahead; cover and chill.
8. Pickle-Juice Sauce Mix 1/2 cup plain 2% fat Greek yogurt, 1/4 cup ketchup, 2 tablespoons pickle juice, and 1 1/2 tsp. Dijon mustard in a small bowl; season with kosher salt and freshly ground black pepper.
9. Dill Sauce Mix 1 finely chopped small shallot, 1/2 cup plain 2% fat Greek yogurt, 3 tablespoons finely chopped fresh dill, and 2 tablespoons fresh lemon juice in a small bowl; season with kosher salt and freshly ground black pepper.
10. Per serving: 490 calories, 20 g fat, 3 g fiber Nutritional analysis provided by Bon Appétit
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