Crispy Fish Sticks with Herb Yogurt

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

Herb Yogurt Ingredients

Cut the Fish into Sticks

Preparation

1. 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.)

Combined Ingredients

Herb Yogurt

1. Stir together the panko and cornmeal in a baking dish. Whisk the egg and mustard together in a shallow bowl.
2. 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.
3. Place the filets on a plate and refrigerate 20-30 minutes. (Refrigeration helps the breading stick to the fish during cooking.)
4. 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. 
5. 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.

Egg and Panko Mixtures 

Breaded Fish 

Fish Beginning to Fry 

Fried Fish

Divide the herb-yogurt sauce into small, individual bowls and serve alongside the fish.

Crispy Fish Sticks with Herb Yogurt

Cashew-Crusted Flounder with Creamy Lemon Drizzle and Garlicky Green Beans

Various kinds of nuts make great crusts for fish, poultry, and pork. The buttery flavor of cashews goes especially well with a delicate fish like flounder, and it’s a cinch to prepare. Combining the ground nuts with fine, dry breadcrumbs like panko gives a little crunch to the coating.

Salt, pepper, and a drizzle of fresh lemon juice are all you need to season the flounder. I chose to add a simple, creamy sauce for a bit of contrast in taste and texture. Plain Greek yogurt is a good base for a sauce that needs to be lighter than one made with mayonnaise or sour cream. The tangy richness of the yogurt adds its own layer of flavor, and combining it with fresh lemon juice and zest and some earthy garlic results in a robust drizzle that’s still light enough not to overpower the fish.

Tip: Use a vegetable peeler to remove the zest (outer yellow part only) from the lemon.

Zesting the Lemon

The little bit of garlic in the sauce is complemented here with more boldly flavored garlicky green beans. It’s an easy, fresh side dish loaded with big taste—light, lean, and savory.

Serves 4

Ingredients

For the Flounder and Drizzle

• 1/3 cup plain Greek yogurt
• 2 tbsp fresh lemon juice
• 1 tbsp chopped lemon zest
• 1 small garlic clove, chopped
• sea salt
• freshly ground black pepper
• 1/2 cup cashews
• 1/4 cup panko (or other fine, dry breadcrumbs)
• 2 6- to 7-oz flounder filets, cut in half crosswise
• flour, for dredging
• 1 large egg white, whisked
• 2 tbsp peanut oil

For the Green Beans

• 1/2 lb green beans, trimmed and snapped into 2-inch pieces
• 1 tbsp olive oil
• 1 large garlic clove (or 2 small), finely chopped
• 1 shallot, thinly sliced
• sea salt
• freshly ground black pepper

Green Beans, Garlic, and Shallot

Preparation

For the Flounder and Drizzle

1. Combine the yogurt, juice, zest, and garlic in a small food processor and season with salt and pepper. Process until creamy smooth. Pour into a small bowl and set aside.

Garlic and Lemon Zest for the Drizzle

Creamy Lemon Drizzle

1. Clean the processor and place the cashews and panko in it. Pulse until the nuts are finely chopped. (Don’t overdo it, or you’ll end up with cashew butter.) Spread the mixture onto a plate.

Ground Cashews and Panko

1. Working with 1 filet at a time, dredge the fish in flour and dip into the egg white, letting the excess drip off. Press into the cashew-panko mixture, coating both sides.
2. Place side by side on a plate and refrigerate 20 minutes (refrigeration helps the crust adhere to the fish).
3. Heat a large, nonstick skillet over medium-high heat and add the peanut oil. Season the fish on both sides with salt and pepper and add to the skillet.
4. Fry until golden brown and just cooked through, about 3 minutes per side. 

Cashew-Crusted Flounder

For the Green Beans

1. In a small saucepan, blanch the green beans in boiling, salted water for 3 minutes. Drain and rinse under cold water (to stop the cooking).

Blanched Green Beans

1. Heat a medium skillet over medium-low heat and add the olive oil. Add the garlic and shallot and cook slowly until beginning to soften, 4-5 minutes.
2. Add the green beans to the skillet and cook until hot throughout and crisp-tender.

Garlicky Green Beans and Shallots

To serve, place 1 flounder filet on each of 4 plates and spoon the creamy lemon drizzle on top. Divide and spoon the garlicky green beans alongside.