Fish Sticks

By dette

Panko Japanese-style bread crumbs, can be found in the international aisle of the supermarket. You can substitute haddock or halibut for the cod. Serve with Tartar Sauce. if desired.

Ingredients

• 2 c. panko
• 2 tbsp canola oil
• 1/2 c. unbleached all-purpose flour
• 1 tsp garlic powder
• 1/8 tsp cayenne pepper
• 3 large egg whites
• 1 tbsp water
• 1 tbsp dijon mustard
• 1 tsp minced fresh thyme or 1/4 tsp dried
• Vegetable oil spray
• 1 /12 lbs skinless cod fillets, cut into 1/4" wide fingers
• 1/4 tsp salt
• 1/8 tsp black pepper

Details

Servings 4

Preparation

Step 1

Adjust an ovenrack to the middle position and heat the oven to 475 degrees. Combine the panko and oil in a 12" skillet and toast over medium heat, stirring often, until golden, 8-10 minutes. Transfer the crumbs to a shallow dish and let cool slightly.

Combine the flour, garlic powder, and cayenne in a second shallow dish In a third shallow dish, whisk the egg whites, water, mustard, and thyme together.

Lightly coat a wire rack with vegetable oil spray and place over a foil-lined rimmed baking sheet. Pat the cod fillets dry with paper towels and season with the salt and black pepper. Working with a few pieces of fish at a time, dredge in te flour and shake of the excess. Coat the fish with the egg white mixture, allowing the excess to drip off. Coat all sides with the toasted crumbs, pressing to help the crumbs adhere.

Lay the breaded fish on the prepared wire rack. Lightly coat the fish with vegetable oil spray. Bake until the fish flakes apart when gently prodded with a paring knife, 10-12 minutes. Serve

cal 380; fat 9g; sat fat 0.5g; chol 75mg; carb 32g; prot 39g; fib 2g; sod 450mg