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Panko-crusted fish sticks

Easy to make, these fish sticks are irresistible, with their crispy texture and a chunky dip.
Recipe and photo provided by CanolaInfo.org
Panko-crusted fish sticks
6 servings  /30 min

Prep 15 min / Cook 15 min

Easy to make, these fish sticks are irresistible, with their crispy texture and a chunky dip. Whip them up for a weeknight dinner the whole family will love.

Ingredients

Edamame salsa:

  • 1 1/2 cups (375 mL) frozen shelled edamame, thawed
  • 1/2 medium red pepper, diced
  • 1/2 small red onion, diced
  • 2 tbsp (25 mL) chopped fresh cilantro
  • 2 tbsp (25 mL) fresh lime juice
  • 1 tbsp (15 mL) canola oil

Fish sticks:

  • 1 cup (250 mL) whole wheat panko breadcrumbs
  • 1/2 tsp (2 mL) paprika
  • 1/4 cup (50 mL) finely chopped walnuts
  • 1/2 cup (125 mL) all-purpose or whole-wheat flour
  • 4 egg whites, lightly beaten
  • 1 tbsp (15 mL) canola oil
  • 1 1/2 lb (750 g) grouper or cod, cut into 1 ¼ inch (3 cm) slices
  • 1/2 tsp (2 mL) freshly ground black pepper
  • 2 tbsp (25 mL) Dijon mustard
Directions
  1. To make edamame salsa, in medium bowl, combine edamame, 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 pepper and brush with Dijon mustard. Dip fish in flour, then egg and canola 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.

Nutritional info per serving (1 of 6)

  • Calories 390
  • Protein 31 g
  • Total Fat 10 g
    Saturated Fat 1 g
    Cholesterol 50 mg
  • Carbohydrates 43 g
    Fibre 4 g
    Sugars 3 g
    Added sugars 0 g
  • Sodium 330 mg
  • Potassium 721 mg