Panko-crusted fish sticks

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.

Recipe and photo provided by CanolaInfo.org
390 cal Serves 6
Prep time 0h 15m
Cook time 0h 15m
Total time 0h 30m
Panko-crusted fish sticks

Ingredients

Directions

  1. Step 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. Step 2

    Preheat oven to 400 ˚F (200 ˚C).
  3. Step 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. Step 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.

Tips

  • 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 Information

Per serving (1 portion)

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