Since I am a nutritionist, I am always looking for healthier, homemade versions of classically grubby dishes. According to wikipedia “Fish fingers, known as fish sticks in American and Canadian English and by translations of that name in most other languages, are a processed food made using a whitefish, such as cod, haddock or pollock, which has been battered or breaded. Yuck! But, you’re in luck. These easy, healthy family-friendly fish sticks are just as yummy as the processed ones. Plus, you can whip them up in about the same amount of time that it takes to bake a box of the frozen ones. Moist inside and crunchy outside, this is sure to be a meal your whole family loves. To make them gluten-free, use GF bread crumbs and GF flour. Enjoy!
- 1 pound skinless halibut or cod, sliced crosswise into ¾"-wide strips
- 2 large eggs, beaten
- 1½ cups panko (I use glutino gluten-free breadcrumbs)
- ¼ cup all-purpose flour (I use cup 4 cup GF flour)
- salt
- freshly ground pepper
- ¾ cup vegetable oil, divided
- Sauce:
- ½ cup mayonnaise
- ¼ cup fresh parsley, chopped
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice, plus lemon wedges for serving
- Mix all the ingredients together for the sauce and put in small bowl and set aside.
- Season fish with salt and pepper.
- Place egg, panko, and flour in three separate wide shallow bowls.
- Dip fish in flour to coat both sides; shake off excess. Then dip the fish in eggs, then in the crumb mixture. Gently pat to help adhere crumbs and place on a clean plate.
- Heat 1½ tablespoons of oil in a large nonstick skillet over medium heat. Add half of fish and cook, turning often, until fish is opaque in center and golden on all sides, about 4 minutes total. Transfer to 2 plates; cover to keep warm. Repeat with remaining oil and fish.
- Serve fish with sauce on the side and lemon wedges.
Leave a Reply