Tag: Fish Sticks

Lemon and Dill Panko Crusted Fish Sticks

Lemon and Dill Panko Crusted Fish Sticks

by Pam on July 18, 2013

My kids have been loving fish lately so I’ve been trying to come up with fun and different recipes to keep them interested in eating it. I decided to try my hand at making homemade fish sticks. For the coating I combined some plain panko with lemon zest, fresh dill, garlic powder, sea salt, and freshly cracked pepper. I baked them at a high heat for a short time and they turned out crispy on the outside and tender and flaky on the inside. I served these fish sticks with the Creamy Cucumber Dill Sauce[1] and Spicy Mango Coleslaw[2] for a healthy and delicious dinner. My son gobbled up a bunch of these fish sticks and loved them without the sauce. My husband and I also really enjoyed them and thought they tasted great with the sauce. My daughter, peeled off the panko coating, but loved the fish with the sauce. It’s a great day when the entire family likes what I make for dinner!

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.



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Lemon and Dill Panko Crusted Fish Sticks




Yield: 4

Prep Time: 10 min.

Cook Time: 12 min.



Ingredients:

2-3 tbsp flour
2 tbsp milk
1 egg
1 cup of plain panko crumbs
Zest from 1 lemon
1 tbsp fresh dill, chopped finely
Garlic powder, to taste
Sea salt and freshly cracked pepper, to taste
1 lb of fish (such as cod, halibut, tilapia), cut into strips
Cooking spray

Directions:

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.



Recipe and photos by For the Love of Cooking.net

References

  1. ^ Creamy Cucumber Dill Sauce (www.gordon-ramsay-recipe.com)
  2. ^ Spicy Mango Coleslaw (www.gordon-ramsay-recipe.com)
  3. ^ Print Recipe (www.gordon-ramsay-recipe.com)
  4. ^ Save to ZipList Recipe Box (www.gordon-ramsay-recipe.com)

Healthy Baked Fish Sticks with Lemon Caper Sauce

 
Making fish sticks from scratch is quick and easy. Once you try them, you’ll never go back to prepackaged frozen sticks again!

Firm meaty cod fish holds it’s shape perfectly during baking, and to get a crisp golden flavorful crust I combined panko crumbs with a little Old Bay and spices to get a faux-fried coating without the need to deep fry. I’m a dipper, I love dipping my food in condiments, and was really happy with how this lemon caper sauce turned out – you can really taste the fresh chives and lemon, which is the perfect compliment to the fish.

Although there’s nothing like catching your own fish, that’s not always possible. So when purchasing seafood, I always look for sustainable options, whether it’s fresh or frozen. The first time I heard the term “sustainable seafood” was a few years back in San Francisco at an Alaska Seafood[1] cooking demonstration where I learned that unlike many of the world’s other fish populations, Alaska’s are managed for protection against overfishing ensuring a healthy, wild and sustainable harvest for our future generations. So when I see the Alaskan Seafood label, I know I’m making a sustainable choice. I also have the (free) Seafood Watch App[2] on my phone which I LOVE and always refer to before purchasing fish. It’s simple to follow – you simply type the name of the fish and it gives you a green, yellow or red dot, plus suggestions for good alternatives. It’s also a great idea to talk to your fish monger!

Healthy Baked Fish Sticks with Lemon Caper Dipping Sauce
gordon-ramsay-recipe.com
Servings: 4 • Size: 5 sticks + sauce • Old Points: 5 pts • Points+: 5 pts
Calories: 229 • Fat: 4 g • Carb: 15 g • Fiber: 1 g • Protein: 31 g • Sugar: 2 g
Sodium: 709 mg • Cholesterol: 63 g

Ingredients:

Lemon Caper Sauce:

  • 1/4 cup fat free plain Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon drained capers
  • 1 tablespoon fresh minced chives
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon black pepper

For the Fish Sticks:

  • cooking spray (I use a mister)
  • 1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
  • 3 large egg whites
  • 1 tablespoon Dijon mustard
  • 1/2 lemon, squeezed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper

For the crumbs:

  • 1 cup plain Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon paprika

Directions:

Combine all the ingredients for the dipping sauce in a small bowl; set aside.

Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.

Slice the fish crosswise into 2-inch long strips, about 1-inch wide.

Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.

In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.

Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet. Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.

References

  1. ^ Alaska Seafood (www.alaskaseafood.org)
  2. ^ Seafood Watch App (www.seafoodwatch.org)

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