Crispy Fish Sticks
Delicious and easy fish recipe. You can use various types of fish. I used tilapia but the recipe calls for flounder.
Delicious and easy fish recipe. You can use various types of fish. I used tilapia but the recipe calls for flounder.
- 1 tsp salt
- cooking spray
- 1/2 cup whole wheat flour
- 2 eggs beaten
- 4 slices whole wheat bread
- pinch cayenne pepper
- 1/8 tsp freshly ground black pepper
- 1 pound flounder fillets
- optional sauce
- 1/3 cup nonfat plain yogurt greek style
- 2 tbs mayonnaise
- 1 1/2 tbs dijon mustard
- 1/2 tsp worcestershire sauce
- 1 tbs snipped fresh chives
- Carbohydrate 24.3863107291667 g
- Cholesterol 147.4910844 mg
- Fat 5.03254417575 g
- Fiber 3.26729057598114 g
- Protein 29.1403665645 g
- Saturated Fat 1.307859726775 g
- Serving Size 1 1 Serving (178g)
- Sodium 261.550746591667 mg
- Sugar 21.1190201531855 g
- Trans Fat 0.998790294124999 g
- Calories 260 calories
Step-by-step
- Form bread crumbs with the bread with a food processor. Toast the crumbs in a dry nonstick pan over medium-high heat, stirring frequently until crisp and golden. Remove from heat.
- Preheat oven to 400 degrees F.
- Spray baking sheet with cooking spray. Combine flour, salt and pepper. Cut fish fillets into strips approx 4 by 1 inch strips. Dip the fish into flour mixture, then the egg, then the breadcrumbs. Arrange on baking sheet and bake until golden and cooked through, about 10 minutes.
- For optional sauce, stir together the yogurt, mayonnaise, mustard, worcestershire sauce, chives and cayenne.
- Serves 4.
Will these strips release from the baking sheet or tear apart when flipped? Achieving a reliable crunch on lean white fish requires careful management of moisture and heat transfer. Cutting flounder fillets into uniform four-by-one-inch pieces ensures even cooking across the batch, preventing thin tail ends from drying out while thicker portions remain raw. Toasting fresh whole wheat bread crumbs in a dry nonstick pan over medium-high heat before breading guarantees a golden exterior without relying solely on the oven's radiant heat at 400 degrees Fahrenheit.
Judging Doneness Visually
Thin white fish fillets cook rapidly, usually requiring only about 10 minutes in a hot oven. Insert the tip of a paring knife into the thickest part of a strip and gently twist; opaque flesh that flakes apart easily indicates complete protein denaturation. Overcooked fish loses moisture rapidly, turning rubbery inside the breadcrumb crust.
- Stir Greek yogurt and mayonnaise thoroughly to prevent separation in the dipping sauce.
- Adjust pan heat continuously during toasting since bread crumbs burn quickly.
