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Panko Crusted Fish Sticks With Herb Dipping Sauce Recipe

Panko Crusted Fish Sticks With Herb Dipping Sauce Recipe

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Panko Crusted Fish Sticks With Herb Dipping Sauce

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Ingredients:

Serving

1 large egg, lightly beaten
coarse salt and pepper
2 cups panko breadcrumbs
1 tbsp old bay seasoning
2 tbsp olive oil
1 1/2 lbs tilapia fillets, cut into wide strips (see note , above)
1/2 cup light mayonnaise
1/4 cup fresh parsley, chopped
1 tbsp dijon mustard
1 tbsp fresh lemon juice , plus lemon wedges for serving
2 tsp prepared white horseradish

Directions:

To make fish sticks, cut tilapia fillets in half lengthwise down center line. Halve again lengthwise, then crosswise.
1. Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.
2. Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
3. Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	436.42 Kcal (1827 kJ)
Calories from fat	198.39 Kcal
		% Daily Value*
Total Fat	22.04g	34%
Cholesterol	136.33mg	45%
Sodium	751.56mg	31%
Potassium	578.54mg	12%
Total Carbs	21.86g	7%
Sugars	1.59g	6%
Dietary Fiber	1.6g	6%
Protein	39.51g	79%
Vitamin C	7.4mg	12%
Iron	3.6mg	20%
Calcium	38.5mg	4%

Amount Per 100 g
Calories	123.95 Kcal (519 kJ)
Calories from fat	56.34 Kcal
		% Daily Value*
Total Fat	6.26g	34%
Cholesterol	38.72mg	45%
Sodium	213.45mg	31%
Potassium	164.31mg	12%
Total Carbs	6.21g	7%
Sugars	0.45g	6%
Dietary Fiber	0.45g	6%
Protein	11.22g	79%
Vitamin C	2.1mg	12%
Iron	1mg	20%
Calcium	10.9mg	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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