Fish Sticks

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Prep Time: 25 minutes
Cook Time: 20 minutes
Servings: 2
Calories: 1203kcal

Ingredients

Fish Sticks:

  • 8 oz Cod filet cut into sticks about 1/2 inch wide
  • 1/2 cup All-purpose flour
  • 2 Eggs beaten
  • 1 cup Seasoned Panko bread crumbs
  • 2 cups Vegetable oil for frying (or your preferred high smoke point oil)
  • 2 wedges Lemon

Seasoning

  • Salt
  • Black pepper

Tartar Sauce:

  • 1/4 cup Mayonnaise
  • 1 TBSP Pickle slices chopped
  • 1 tsp Capers drained and chopped
  • 1 tsp Fresh parsley chopped
  • 1 tsp Lemon juice

Mediterranean White Bean Salad:

  • 1 can White beans drained and rinsed (based on 15 ounce can)
  • 1/2 cup Red onion thinly sliced
  • 1/2 cup Red bell pepper diced
  • 1/2 cup Cucumber diced
  • 1/4 cup Fresh parsley chopped
  • 1/4 cup Feta cheese crumbled
  • 2 TBSP Lemon juice
  • 2 TBSP Extra-virgin olive oil

Bread

  • 2 slices Crusty bread
  • 4 tsp Butter

MInt Coconut Water

  • 24 oz Coconut water cold
  • 2 TBSP Fresh mint
US Customary - Metric

Instructions

  • Prep all the ingredients per the instructions above.
  • To prepare the fish sticks, season the fish strips with salt and pepper.
  • Place the flour in a shallow dish, the beaten egg in another shallow dish, and the panko breadcrumbs in a third shallow dish.
  • Dredge each fish strip in the flour, shaking off the excess. Dip each strip in the beaten egg, letting any excess drip off. Finally, coat each strip in the panko breadcrumbs, gently pressing the crumbs onto the fish to ensure they adhere well. Set aside.
  • Preheat the vegetable oil in a large skillet or pot to 350°F (176°C). While the oil is heating make the tartar sauce and bean salad.
  • To make the tartar sauce, combine the mayonnaise, chopped dill pickles, capers, chopped fresh parsley, and lemon juice in a small bowl. Stir well to combine. Season with salt and pepper to taste.
  • To prepare the Mediterranean white bean salad, combine the drained and rinsed white beans, sliced red onion, diced red bell pepper, diced cucumber, chopped fresh parsley, and crumbled feta cheese in a large bowl.
  • In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss well to combine.
  • Fry the fish sticks in batches until they are golden brown on all sides, about 2-3 minutes per side to an internal temperature of 130°F (54°C) using a thermometer. Once cooked, set aside on paper towels to drain any excess grease.
  • Toast the bread then spread it with butter.
  • Mix the coconut water with mint. Serve over ice if desired.
  • Serve the fish sticks with tartar sauce and lemon wedges, bean salad, bread, and coconut water.

Nutrition

Calories: 1203kcal | Carbohydrates: 88g | Protein: 49g | Fat: 74g | Saturated Fat: 18g | Polyunsaturated Fat: 28g | Monounsaturated Fat: 24g | Trans Fat: 0.4g | Cholesterol: 192mg | Sodium: 1656mg | Potassium: 2420mg | Fiber: 15g | Sugar: 17g | Vitamin A: 2542IU | Vitamin C: 83mg | Calcium: 394mg | Iron: 10mg

Fish Sticks

No ratings yet
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 20 minutes
Servings 2
Calories 1203 kcal

Ingredients
 
 

Fish Sticks:

  • 8 oz Cod filet cut into sticks about 1/2 inch wide
  • 1/2 cup All-purpose flour
  • 2 Eggs beaten
  • 1 cup Seasoned Panko bread crumbs
  • 2 cups Vegetable oil for frying (or your preferred high smoke point oil)
  • 2 wedges Lemon

Seasoning

  • Salt
  • Black pepper

Tartar Sauce:

  • 1/4 cup Mayonnaise
  • 1 TBSP Pickle slices chopped
  • 1 tsp Capers drained and chopped
  • 1 tsp Fresh parsley chopped
  • 1 tsp Lemon juice

Mediterranean White Bean Salad:

  • 1 can White beans drained and rinsed (based on 15 ounce can)
  • 1/2 cup Red onion thinly sliced
  • 1/2 cup Red bell pepper diced
  • 1/2 cup Cucumber diced
  • 1/4 cup Fresh parsley chopped
  • 1/4 cup Feta cheese crumbled
  • 2 TBSP Lemon juice
  • 2 TBSP Extra-virgin olive oil

Bread

  • 2 slices Crusty bread
  • 4 tsp Butter

MInt Coconut Water

  • 24 oz Coconut water cold
  • 2 TBSP Fresh mint

Instructions
 

  • Prep all the ingredients per the instructions above.
  • To prepare the fish sticks, season the fish strips with salt and pepper.
  • Place the flour in a shallow dish, the beaten egg in another shallow dish, and the panko breadcrumbs in a third shallow dish.
  • Dredge each fish strip in the flour, shaking off the excess. Dip each strip in the beaten egg, letting any excess drip off. Finally, coat each strip in the panko breadcrumbs, gently pressing the crumbs onto the fish to ensure they adhere well. Set aside.
  • Preheat the vegetable oil in a large skillet or pot to 350°F (176°C). While the oil is heating make the tartar sauce and bean salad.
  • To make the tartar sauce, combine the mayonnaise, chopped dill pickles, capers, chopped fresh parsley, and lemon juice in a small bowl. Stir well to combine. Season with salt and pepper to taste.
  • To prepare the Mediterranean white bean salad, combine the drained and rinsed white beans, sliced red onion, diced red bell pepper, diced cucumber, chopped fresh parsley, and crumbled feta cheese in a large bowl.
  • In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss well to combine.
  • Fry the fish sticks in batches until they are golden brown on all sides, about 2-3 minutes per side to an internal temperature of 130°F (54°C) using a thermometer. Once cooked, set aside on paper towels to drain any excess grease.
  • Toast the bread then spread it with butter.
  • Mix the coconut water with mint. Serve over ice if desired.
  • Serve the fish sticks with tartar sauce and lemon wedges, bean salad, bread, and coconut water.

Nutrition

Calories: 1203kcalCarbohydrates: 88gProtein: 49gFat: 74gSaturated Fat: 18gPolyunsaturated Fat: 28gMonounsaturated Fat: 24gTrans Fat: 0.4gCholesterol: 192mgSodium: 1656mgPotassium: 2420mgFiber: 15gSugar: 17gVitamin A: 2542IUVitamin C: 83mgCalcium: 394mgIron: 10mg
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