Description
These crispy Panko Crusted Fish Sticks are a delicious and easy-to-make seafood appetizer or main course. Coated in a flavorful blend of seasoned panko breadcrumbs and pan-fried to golden perfection, they offer a satisfying crunch with tender cod inside. Perfect for a family meal or entertaining guests.
Ingredients
Scale
Breading Station
- 4 large eggs whisked
- 2 1/4 cups panko breadcrumbs
- 1 teaspoon salt divided
- 1 1/4 teaspoons black pepper divided
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 cup all-purpose flour
Fish
- 1 1/4 pounds cod fillet – cut into sticks approximately 3-4” long, 1/2-1” wide
Cooking
- Nonstick olive oil cooking spray or olive oil for pan frying
Instructions
- Set up breading station: In three shallow bowls, prepare your coating ingredients: whisk the eggs in one bowl, combine panko breadcrumbs with 1/2 teaspoon salt, 3/4 teaspoon black pepper, Italian seasoning, paprika, garlic powder, and cayenne pepper (if using) in the second bowl, and mix the flour with the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper in the third bowl.
- Coat the cod: Pat the cod fillets dry with paper towels. Dredge each piece first in the seasoned flour, then dip into the whisked egg mixture. Repeat the flour and egg dip a second time to create a thicker crust. Finally, press each fillet into the panko breadcrumb mixture, ensuring an even coating on all sides.
- Pan-fry the fish sticks: Heat a generous drizzle of olive oil or spray a large skillet with nonstick olive oil cooking spray and warm over medium heat. Once hot, add the breaded cod fillets in a single layer without overcrowding. Cook each side for 3-4 minutes until golden brown and crispy. Remove and drain on paper towels if needed before serving.
Notes
- For extra crispiness, double dip the cod sticks in flour and egg as instructed.
- You can substitute cod with other white fish fillets like haddock or pollock.
- If preferred, bake the fish sticks in a preheated oven at 425°F for 15-20 minutes, flipping halfway through.
- Serve with tartar sauce, lemon wedges, or your favorite dipping sauce.
- Ensure fish sticks are cooked through to an internal temperature of 145°F for food safety.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 1 g
- Sodium: 550 mg
- Fat: 14 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 110 mg
