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Crunchy Panko Fish Sticks with Quick Lemon-Herb Aioli

Crunchy Panko Fish Sticks with Quick Lemon-Herb Aioli
  • Prep 35 min
  • Total 35 min
  • Servings 4

Homemade fish sticks taste delicious dipped in a Greek yogurt-based lemon-herb aioli. ...MORE+ LESS-

Cindy Rahe Cindy Rahe
March 31, 2015

Ingredients

Lemon-Herb Aioli

1/4
cup mayonnaise
2
tablespoons Yoplait® Greek 100 plain yogurt (from 2-lb container)
1
tablespoon chopped fresh chives
2
teaspoons chopped fresh dill weed
1
teaspoon grated lemon peel
2
teaspoons fresh lemon juice
1
clove garlic, finely chopped

Fish Sticks

1/2
cup Gold Medal™ all-purpose flour
Salt and pepper
Paprika
1
egg
1/4
cup milk
Several dashes hot sauce
1 1/2
cups Progresso™ panko crispy bread crumbs
1
lb cod fillets, cut into sticks
Canola oil for frying

Steps

Hide Images
  • 1
    In small bowl, stir together Lemon-Herb Aioli ingredients. Cover with plastic wrap; refrigerate until ready to serve.
  • 2
    Gather 3 wide, shallow dishes. In first dish, stir together flour, dash salt, dash pepper and dash paprika. In second dish, beat egg, milk and hot sauce with whisk. In last dish, stir together bread crumbs, dash salt, dash pepper and dash paprika.
  • 3
    Coat fish sticks with seasoned flour, dip into egg mixture to coat, and then bread crumb mixture, pressing bread crumbs into fish if needed. Place on plate; repeat with remaining fish until all are coated.
  • 4
    Heat 10-inch cast-iron or nonstick skillet over medium-high heat. Fill skillet with 1/4 to 1/2 inch of oil (enough to reach halfway up sides of fish pieces). Once oil is hot, fry fish sticks in batches, a few minutes on each side, until golden brown, crisp and fish feels firm. Drain on paper towel-lined plate. Repeat with remaining fish. Serve with aioli and if desired, lemon wedges.

Expert Tips

  • You can mix together the aioli up to a day ahead. The flavors will marry together and mellow as it sits in the fridge.
  • Dredging the fish first in flour, then egg, then bread crumbs, assures an even, crispy coating.
  • The fish will only take a few minutes to fry each side, so preparing all of the pieces of fish ahead of time, instead of coating and frying as you go, makes for much quicker (and less messy) cooking.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
490
Calories from Fat
190
% Daily Value
Total Fat
21g
33%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
105mg
34%
Sodium
570mg
24%
Potassium
290mg
8%
Total Carbohydrate
44g
15%
Dietary Fiber
0g
0%
Sugars
3g
Protein
29g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
  • Yoplait is a registered trademark of YOPLAIT MARQUES (France) used under license.

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