Homemade fish sticks

Making fish sticks from scratch is even faster than baking them from frozen. Fresh filets cut into strips are quickly dipped in beaten egg and Panko or other dry breadcrumbs, then cooked in a hot skillet in minutes. (Alternatively, bake them on a heavy baking sheet at 400˚F until golden.) Serve with tartar sauce or ketchup.

Ingredients:

1 lb fresh whitefish filets such as sole, snapper or cod
1/4 cup (60 ml) flour salt and pepper
1 large egg
1 cup (250 ml) Panko (Japanese breadcrumbs) or dry bread or cracker crumbs canola or mild vegetable oil, for cooking

Directions:

1. Cut each piece of fish lengthwise in half or into strips. If they’re long, cut them in half crosswise at a slight diagonal, so that they still taper off at the end. (For fish nuggets, cut into one- to two-inch pieces.)

2. Set out three shallow bowls. Put the flour in one, and season it with salt and pepper. In the second, mix the egg lightly with a fork. Put the Panko or other crumbs into the third.

3. In a large, heavy skillet, heat a generous drizzle of oil over medium-high heat as you start to coat the fish filets. Working with one or two at a time, coat them in the flour, then dip into the egg, keeping one hand dry.

4. Dredge fish in the crumbs to coat completely, then place in the hot pan and cook until golden on one side. Flip with a thin spatula and cook until golden on the other side. Transfer to a plate lined with paper towel. Serve warm.

Serves 4.

Per serving:

239 calories, 9.1 g fat ( saturated, 5.1 g monounsaturated, 2.8 g polyunsaturated), 95 mg cholesterol, 12.7 g carbohydrate, 24 g protein, 0.7 g fibre.

Originally published in ParentsCanada magazine, August/September 2012.