Panko-Breaded Fish Sticks Recipe

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Ingredients:

Serving

2 cups panko breadcrumbs
1 cup all-purpose flour
2 large eggs, lightly beaten
coarse salt & freshly ground black pepper
vegetable oil (for frying )
1 lb sole fillet, cut into 1-by-3-inch pieces

Directions:

Place panko, flour and eggs in three separate shallow dishes; season flour with salt and pepper.
Fill a large skillet with enough oil to reach a depth of 1/4-inch; heat over medium-high heat. Working in batches, dredge fish in flour, shaking off excess; dip into egg. Transfer to panko, covering fish completely and pressing lightly to adhere. Arrange fish in the pan in a single layer without any crowding; fry until golden brown and cooked through, about 1 minute per side. Transfer to a paper towel-lined plate to drain; season with salt. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	343.61 Kcal (1439 kJ)
Calories from fat	77.66 Kcal
		% Daily Value*
Total Fat	8.63g	13%
Cholesterol	144.02mg	48%
Sodium	738.45mg	31%
Potassium	249.34mg	5%
Total Carbs	41.75g	14%
Dietary Fiber	2.12g	8%
Protein	23.53g	47%
Iron	2mg	11%
Calcium	42.5mg	4%

Amount Per 100 g
Calories	119.34 Kcal (500 kJ)
Calories from fat	26.97 Kcal
		% Daily Value*
Total Fat	3g	13%
Cholesterol	50.02mg	48%
Sodium	256.47mg	31%
Potassium	86.6mg	5%
Total Carbs	14.5g	14%
Dietary Fiber	0.74g	8%
Protein	8.17g	47%
Iron	0.7mg	11%
Calcium	14.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.2

Points
9

PointsPlus

Good Points

low fat,
saturated fat free,
sugar free

Bad Points

High in Sodium

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