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Panko-Crusted Fish Sticks Recipe

   
 

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     Panko-Crusted Fish Sticks

Category   Entrees - Maindishes
Sub Category   None
Servings   4

Ingredients
1 tablespoon 2% reduced-fat milk
2 large eggs, lightly beaten
1 pound halibut fillets, cut into20 (1-inch) strips
1 cup panko (Japanese breadcrumbs)
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

Instructions
1. 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. 2. 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. 3. 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.
Nutritional Information Amount per serving Calories- 382 Fat- 22.1g Saturated fat- 2.9g Monounsaturated fat- 12g Polyunsaturated fat- 5.9g Protein- 29.5g Carbohydrate- 13.2g Fiber- 0.6g Cholesterol- 136mg Iron- 1.5mg Sodium- 463mg Calcium- 97mg


Originally Submitted
4/14/2013





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