快猫短视频

Skip to main content

Crispy Crunchy Fish Fingers

These crunchy fish fingers get their texture from panko bread crumbs. They can be served with tartar sauce or a homemade yogurt-honey dipping sauce.

When you favor milder ?avors, adding a crispy texture can help make food more interesting. Panko is lower in ?ber than regular bread crumbs, but it is coarser so it provides more crunch.

Line the baking sheets with foil or parchment paper to make cleanup a breeze.

Ingredients

Serves 4

  • 1 pound cod fillets, cut into 1-inch “strips”
  • 1 cup buttermilk
  • 1 tablespoon olive oil
  • 1/2 cup cornstarch
  • 1 egg
  • 1 cup panko
  • 1/2 teaspoon salt
  • 1/2 teaspoon fresh thyme leaves or 1/4 teaspoon dried thyme
  • 1/4 teaspoon garlic powder

For the family (or when the side effect has resolved), serve with tartar sauce or try a homemade yogurt-honey mustard dipping sauce: combine 1/2 cup plain Greek yogurt with 2 tablespoons Dijon or whole grain mustard and 2 tablespoons honey.

Strips of fish covered in coarse breading lay in a stack next to a cup of dipping sauce on a green oval-shaped plate.

Instructions

  1. In a bowl, combine the fish and buttermilk. Refrigerate for 20 to 30 minutes.
  2. When ready to cook, preheat the oven to 425 degrees. With a brush or spatula, spread the oil on a baking sheet.
  3. Place the cornstarch on a plate. In a shallow bowl, beat the egg. On a separate plate, combine the panko, salt, thyme, and garlic powder.
  4. Remove the fish from the buttermilk, letting any excess drip off. Coat the fish in the cornstarch, then dip in the egg, letting any excess drip off. Coat with the panko mixture, pressing to adhere.
  5. Place the fish on the baking sheet and bake for 12 to 15 minutes, flipping the fish after 8 minutes.

Per serving

Calories: 280
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 95 mg
Sodium: 410 mg
Carbohydrate: 29 g
Dietary Fiber: 2 g
Sugars: 1 g
Protein: 25 g
Calcium: 70 mg
Potassium: 290 mg

book cover for the 快猫短视频 book, hat to Eat During Cancer Treatment 2nd Editition


Copyright ?2018 American Cancer Society.
cancer.org/bookstore

15% off your cookbook purchase!
Use Code: 快猫短视频15

American Cancer Society Emails

Sign up to stay up-to-date with news, valuable information, and ways to get involved with the American Cancer Society.