Recipes Panko Breaded Fish Sticks ()

    • 1 tablespoon 2% reduced-fat milk
    • 2 large eggs, lightly beaten
    • 1 pound halibut fillets, cut into 20 (1-inch) strips
    • 1 cup panko crumbs
    • 3/8 teaspoon kosher salt, divided
    • 3/8 teaspoon freshly ground black pepper, divided
    • 2 tablespoons canola oil, divided
    • 1/4 cup light sour cream
    • 3 tablespoons canola mayonnaise
    • 2 tablespoons finely chopped bread-and-butter pickles
    • 2 teaspoons minced capers

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. 

Combine sour cream, mayonnaise, pickles, capers, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish.

Nutrition Information

Calories: 382, Fat: 22.1g, Protein: 29.5g, Carbohydrate: 13.2g, Fiber: 0.6g, Cholesterol: 136mg, Iron: 1.5mg, Sodium: 463mg, Calcium: 97mg