Forget frozen fish sticks—these humble little morsels are a
delectable grown-up dinner made with fresh fish and a combination of fine, dry panko
breadcrumbs and cornmeal to assure a crispy golden crust.
Skip the bottled ketchup too, and make a rich, creamy sauce with tangy
Greek yogurt and a mixture of fresh herbs. It’s an inviting switch—for kids
too!
Serves 4
Ingredients
- 1 6-oz container plain, nonfat Greek yogurt
- 1/4 cup chopped fresh herb mix, such as chives, parsley, and rosemary
- 2 garlic cloves, finely chopped
- 2 tsp fresh lemon juice
- 2 tbsp extra virgin olive oil
- sea salt
- freshly ground black pepper
- 2/3 cup panko, or other fine, dry breadcrumbs
- 1/3 cup cornmeal
- 1 large egg
- 1 tsp Dijon mustard
- 1 lb skinless cod filet, cut crosswise into 1-inch-wide strips
- 3 tbsp olive oil, plus more as needed
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Herb Yogurt Ingredients |
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Cut the Fish into Sticks |
Preparation
- Combine the yogurt, herbs, garlic, and lemon juice in a
bowl. Gradually whisk in the oil and season with salt and pepper. Set aside for
30 minutes to allow flavors to develop. (May also be made 1 day ahead. Cover
and refrigerate and stir well to recombine before serving.)
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Combined Ingredients |
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Herb Yogurt |
- Stir together the panko and cornmeal in a baking dish. Whisk the egg and
mustard together in a shallow bowl.
- Dip each piece of fish in the egg mixture until well coated. Let the
excess drip off, then press the fish into the panko mixture, turning to coat
both sides.
- Place the filets on a plate and refrigerate 20-30 minutes. (Refrigeration
helps the breading stick to the fish during cooking.)
- Heat a large skillet over medium-high heat and add the oil. Season the
fish with salt and pepper and fry until golden and crispy on the bottom, 3-4
minutes.
- Turn and fry until golden and crispy on the other side, and just
cooked through, adding more oil as needed, 3-4 minutes longer, depending on
the thickness of the fish.
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Egg and Panko Mixtures |
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Breaded Fish |
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Fish Beginning to Fry |
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Fried Fish |
Divide the
herb-yogurt sauce into small, individual bowls and serve alongside the fish.
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Crispy Fish Sticks with Herb Yogurt |
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