On a busy school night or jam-packed weekend, these Panko-Crusted Fish Sticks are a snap to prepare and one of my kids’ favorites! They taste and look so fantastic – no one will ever know they are oven-fried.
With only 390 calories and 10 grams of fat, I feel good about serving this recipe to the kids and their friends. Whether you pair them with this Edamame Salsa or chop them up for a salad, they are perfect for football parties, picnics and casual dinners! On top of it all, what I really love is that the exact measurements can be used to make fish “cakes” as well.
I developed these crunchy fish sticks as part of the CanolaInfo “Home is Where the Heart is” Recipe Collection for World Heart Day 2011 (Sept. 29). This observance encourages families to take their health into their own hands starting at home with diet and exercise. To learn more about World Heart Day or to view the complete recipe collection, visit CanolaInfo.org.
Panko-Crusted Fish Sticks
Yield: 6 servings. Serving size: 2 fish sticks and 1/3 cup (75 mL) salsa.
1 1/2 cups frozen shelled edamame beans, thawed 375 mL
1/2 medium red pepper, diced
1/2 small red onion, diced
2 Tbsp chopped fresh cilantro 30 mL
2 Tbsp fresh lime juice 30 mL
1 Tbsp canola oil 15 mL
1 cup whole wheat panko breadcrumbs 250 mL
1/2 tsp paprika 10 mL
1/4 cup finely chopped walnuts 60 mL
1/2 cup all-purpose or whole-wheat flour 125 mL
4 egg whites, lightly beaten
1 Tbsp canola oil 15 mL
1 1/2 lb grouper or cod, cut into 1 1/4-inch (3 cm) slices 750 g
1/2 tsp sea salt 2 mL
1/2 tsp freshly ground black pepper 2 mL
2 Tbsp Dijon mustard 30 mL
1. To make edamame salsa, in medium bowl, combine edamame beans, red pepper, onion, cilantro, lime juice and canola oil, mixing well. Cover and chill until ready to serve.
2. Preheat oven to 400 ˚F (200 ˚C).
3. In shallow dish, combine panko, paprika and walnuts. In another small dish, place flour. Whisk together egg whites and canola oil in third dish.
4. Season fish with salt and pepper and brush with Dijon mustard. Dip fish in flour, then egg and oil, and dredge in panko mixture, pressing firmly to coat. Place fish on lightly oiled baking sheet. Bake for 12 to 15 minutes or until fish flakes evenly when tested with fork. Serve with Edamame Salsa.
Tip: To make these into fish cakes, pulse the fish in a food processor about four times until the fish is ground (like ground chicken or pork). Continue with recipe at step 2.