BAKED PANKO-CRUSTED FISH FILLETS
Steps:
- Gather the ingredients. Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
- Cut the fish fillets into 6-ounce portions.
- Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
- In a wide bowl, combine the panko breadcrumbs and parsley.
- Put the flour in another wide, shallow bowl.
- In a third bowl, whisk the eggs or egg substitute with the Cajun seasoning and mayonnaise.
- Dip the fish fillets in the plain flour, coating each piece thoroughly.
- Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help the crumbs adhere to the fish. Repeat with the remaining fish.
- Arrange the crumb-coated fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets. Serve the baked fish fillets with the lemon wedges and tartar sauce or rémoulade sauce.
Nutrition Facts : Calories 406 kcal, Carbohydrate 26 g, Cholesterol 256 mg, Fiber 2 g, Protein 48 g, SaturatedFat 2 g, Sodium 899 mg, Sugar 2 g, Fat 11 g, ServingSize 4 servings, UnsaturatedFat 0 g
PANKO-CRUSTED FISH STICKS WITH HERB DIPPING SAUCE
Homemade fish sticks are far superior to frozen ones -- the whole family will enjoy them.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 35m
Number Of Ingredients 11
Steps:
- Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.
- Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
- Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.
CRUNCHY PANKO FISH STICKS WITH QUICK LEMON-HERB AIOLI
Homemade fish sticks taste delicious dipped in a Greek yogurt-based lemon-herb aioli.
Provided by By Cindy Rahe
Categories Entree
Time 35m
Yield 4
Number Of Ingredients 16
Steps:
- In small bowl, stir together Lemon-Herb Aioli ingredients. Cover with plastic wrap; refrigerate until ready to serve.
- Gather 3 wide, shallow dishes. In first dish, stir together flour, dash salt, dash pepper and dash paprika. In second dish, beat egg, milk and hot sauce with whisk. In last dish, stir together bread crumbs, dash salt, dash pepper and dash paprika.
- Coat fish sticks with seasoned flour, dip into egg mixture to coat, and then bread crumb mixture, pressing bread crumbs into fish if needed. Place on plate; repeat with remaining fish until all are coated.
- Heat 10-inch cast-iron or nonstick skillet over medium-high heat. Fill skillet with 1/4 to 1/2 inch of oil (enough to reach halfway up sides of fish pieces). Once oil is hot, fry fish sticks in batches, a few minutes on each side, until golden brown, crisp and fish feels firm. Drain on paper towel-lined plate. Repeat with remaining fish. Serve with aioli and if desired, lemon wedges.
Nutrition Facts : Calories 490, Carbohydrate 44 g, Cholesterol 105 mg, Fat 2, Fiber 0 g, Protein 29 g, SaturatedFat 3 g, ServingSize 1 Serving, Sodium 570 mg, Sugar 3 g, TransFat 0 g
PANKO CRUSTED FISH STICKS WITH HERB DIPPING SAUCE
This recipe is from Martha Stewart's Everyday Food. The fish sticks are crispy without being fried and the dipping sauce is unusual and delicious.
Provided by EnjoyingLife
Categories < 60 Mins
Time 35m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- To make fish sticks, cut tilapia fillets in half lengthwise down center line. Halve again lengthwise, then crosswise.
- 1. Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.
- 2. Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
- 3. Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.
PANKO-CRUSTED TILAPIA STICKS
These are not your typical "fish sticks". They taste so much better than the processed frozen variety, plus there are no preservatives or artificial ingredients! These Tilapia Sticks turn out moist on the inside and delightfully crispy on the outside and are sure to please both parents and kids. Serve as-is or with your choice of dipping sauce.
Provided by MarthaStewartWanabe
Categories Tilapia
Time 23m
Yield 2-4 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 425°F.
- Slice tilapia filets into 1-inch wide x 3-inch long "sticks".
- Into a shallow, wide bowl, place panko, paprika, garlic powder, onion powder, salt and pepper. Stir until thoroughly combined.
- In another shallow bowl, whisk egg. Then whisk in milk, ketchup, salt and pepper.
- Lightly coat a medium-sized baking pan with cooking spray.
- Dredge tilapia "sticks" in egg mixture, gently shake off excess liquid and drop into panko mixture. Pat mixture onto all sides of the fish and gently place onto baking pan, handling carefully as not to loose the coating.
- Bake for 5 minutes, rotate the baking pan (do not turn the fish sticks themselves) and return to the oven for another 2-3 minutes.
- Allow to cool slightly, serve and enjoy!
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- Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
- Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
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