Thursday, May 14, 2009

Panko-Crusted Fish Sticks

My friend Colleen over at Cooking This and That gave me this great recipe for baked fish sticks. My family loves them but I have a hard time buy them because they are so unhealthy. These are the perfect way to health-ify fish sticks. They are baked, not fried and the panko breading makes them so crispy. My step daughter Emma proclaimed that we MUST have these soon again. We loved them. Colleen's original recipe used tilapia but for ours, I used Wild Caught Alaskan Cod that I got at Trader Joe's (love that place).

For our dipping sauce, I mixed organic ketchup with horseradish and voila--cocktail sauce!

Panko-Crusted Fish Sticks
Makes about 3 servings

1 large egg
coarse salt and ground pepper
2 cups panko
1 tablespoon Old Bay Seasoning (I used seasoned salt)
2 tablespoons olive oil
1 pound cod filets

Preheat oven to 475 degrees F, with racks in the middle of the oven. Line a baking sheet with non-stick aluminum foil.

Cut cod filets in half lengthwise, and then again the other direction. If they are still too thick. Cut them in half again.

Crack egg into shallow bowl, add about a tablespoon of water and lightly beat with fork. Season with salt and pepper. In another shallow bowl, combine panko, Old Bay, and olive oil.

Dip each tilapia stick into egg, shaking off the excess; then into panko mixture, pressing mixture so that it sticks.

Place on prepared baking sheet and bake 12-15 minutes, until panko is lightly browned and fish is cooked through. And PS, they shrink so if you want bigger ones cut your filets only lengthwise.


Joelen said...

Panko always provides the best crust and coating - yum!

Colleen said...

I'm so glad you liked these! They are a fave at my house!