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.
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
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.
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.