Description
This Panko Crusted Fish Sticks recipe offers a crispy, golden-brown coating with a perfectly tender cod center. Double-dipping the fish sticks in flour and egg ensures a thick and crunchy crust, enhanced by flavorful seasonings like Italian herbs, paprika, and garlic powder. Pan-fried to perfection, these fish sticks make a delicious and easy meal or snack for the whole family.
Ingredients
Scale
Breading Station
- 4 large eggs whisked
- 2 1/4 cups panko breadcrumbs
- 1 teaspoon salt divided
- 1 1/4 teaspoons black pepper divided
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- 1/2 cup all-purpose flour
Fish
- 1 1/4 pounds cod fillet – cut into sticks approximately 3-4 inches long, 1/2-1 inch wide
- Nonstick olive oil cooking spray or olive oil for frying
Instructions
- Set up breading station: In one shallow bowl, whisk the eggs. In a second bowl, combine panko breadcrumbs, 1/2 teaspoon salt, 3/4 teaspoon black pepper, Italian seasoning, paprika, garlic powder, and cayenne pepper if using. In a third bowl, mix the flour with the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper.
- Prepare the fish: Pat the cod fillet sticks dry with paper towels to remove excess moisture. This helps the coating stick better during breading.
- Coat the cod sticks: Dredge each piece first in the seasoned flour, then dip into the egg mixture. Repeat the flour and egg dipping once more to create a thicker crust. Finally, press the fillets firmly into the breadcrumb mixture to ensure an even coating.
- Pan-fry the fish sticks: Heat a generous drizzle of olive oil or spray nonstick olive oil cooking spray in a large skillet over medium heat. Once hot, add the breaded cod sticks with enough space between them to avoid overcrowding. Fry each side for 3 to 4 minutes until the crust is crispy and golden brown and the fish is cooked through.
- Serve: Remove from heat and place the fish sticks on paper towels briefly to drain any excess oil. Serve warm with your favorite dipping sauce or side dish.
Notes
- Double-dipping in flour and egg helps create a thicker and crunchier crust.
- Patting the fish dry before breading is essential to help the coating adhere well.
- Use a nonstick skillet and moderate heat to avoid burning the breadcrumbs.
- Adjust cayenne pepper to suit your preferred spice level or omit for no heat.
- Cod is preferred, but you can substitute with haddock or pollock for similar texture and flavor.
- Serve with tartar sauce, lemon wedges, or ketchup for added flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 280 kcal
- Sugar: 1 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 95 mg
