PANKO-BREADED FISH STICKS

Panko-Breaded Fish Sticks image

Provided by Chef mariajane

Categories Healthy

Time 5m

Yield 4 serving(s)

Number Of Ingredients 6

2 cups panko breadcrumbs (coarse Japanese breadcrumbs)
1 cup all-purpose flour
2 large eggs, lightly beaten
coarse salt & freshly ground black pepper
vegetable oil (for frying)
1 lb sole fillet, cut into 1-by-3-inch pieces

Steps:

Place panko, flour and eggs in three separate shallow dishes; season flour with salt and pepper.
Fill a large skillet with enough oil to reach a depth of 1/4-inch; heat over medium-high heat. Working in batches, dredge fish in flour, shaking off excess; dip into egg. Transfer to panko, covering fish completely and pressing lightly to adhere. Arrange fish in the pan in a single layer without any crowding; fry until golden brown and cooked through, about 1 minute per side. Transfer to a paper towel-lined plate to drain; season with salt. Serve immediately.

Nutrition Facts : Calories 442.3, Fat 7.7, SaturatedFat 2, Cholesterol 144.1, Sodium 767.7, Carbohydrate 62.9, Fiber 3.3, Sugar 3.5, Protein 27.7