Panko-Crusted Fish Sticks with Herb Dipping Sauce

Adapted from Everyday Food: Fresh Flavor Fast

There comes a point in the week when even the adults crave child-friendly comfort foods. For me, that night is often Monday. Sigh. This crowd pleaser is much better for you than anything the Gorton fisherman might serve up. It’s satisfying, fresh and because it’s baked, pretty low in fat. Try to use U.S. farm-raised tilapia if you can, which has a low environmental impact relative to the imported varieties.

  • For the fish:
  • 1 large egg, beaten
  • Kosher salt
  • Black pepper
  • 1 cup panko (Japanese bread crumbs)
  • 1 tablespoon Old Bay (or other seafood seasoning)
  • 1 tablespoon olive oil
  • 1-1/2 pounds fresh tilapia filets, cut into long strips
  • For the dipping sauce:
  • 1/2 cup mayonnaise, preferably reduced fat
  • 2 tablespoon finely chopped flat parsley leaves
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons horseradish sauce
  • Preheat the oven to 425 degrees F.
  • On a large plate, beat the egg and season with salt and pepper. On another large plate, combine the panko, Old Bay and olive oil. Mix together until well blended. Dip both sides of each piece of fish into the egg, then coat with panko mixture. Press gently to allow the breadcrumbs to adhere to the fish. Set fish on a baking sheet.
  • Bake fish for about 12 minutes or until opaque in center.
  • While fish is in the oven, combine the mayonnaise, parsley, mustard, lemon and horseradish.
  • Serve fish with lemon wedges and sauce on the side.

Preparation time: 15 minute(s)

Cooking time: 12 minute(s)

Number of servings (yield): 4

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