Crusty Fish Sticks

A little olive oil and a smoking-hot skillet deliver deep-fried taste without excess fat in these crispy fish sticks.

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3.5 by 6 people

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  • Makes: 4 servings
  • Hands On: 30 mins
  • Total Time: 1 hr 15 mins

Crusty Fish Sticks

Directions

  1. Place a 12-inch cast-iron skillet in the oven. Preheat oven to 425 degrees F. For aioli: In a small bowl whisk together mayonnaise, fresh cilantro, lemon juice, garlic, cayenne, and a 1/8 tsp. salt. Cover and chill until serving time.
  2. Season fish with 1/4 tsp. salt and 1/4 tsp. black pepper. Place in a large resealable plastic bag. In a small bowl whisk together the buttermilk and hot pepper sauce; pour over fish. Seal bag; set in a bowl. Chill 20 minutes.
  3. Place cornstarch in a shallow dish; add 1/8 tsp. salt and 1/8 tsp. black pepper. In a second shallow dish lightly beat the eggs. In a third shallow dish combine the lemon zest, panko, dried cilantro, garlic powder, and 1/2 tsp. salt.
  4. Drain fish, discarding any remaining marinade. Gently dip fish in cornstarch to coat, then dip in eggs to moisten. Dip in panko mixture to coat. Transfer to a tray or baking sheet.
  5. Carefully remove the skillet from the oven; add olive oil. Carefully arrange fish sticks in skillet. Bake 10 minutes or until browned on the bottom. Turn and bake 8 to 10 minutes more (until fish flakes when tested with a fork and sticks are golden). Remove to paper towels to drain; let stand 5 minutes. Drizzle with additional lemon juice; serve with aioli.
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Nutrition Facts (Crusty Fish Sticks)

  • Per serving:
  • 570 kcal ,
  • 44 g fat
  • (7 g sat. fat ,
  • 15 g polyunsaturated fat ,
  • 20 g monounsaturated fat ),
  • 151 mg chol. ,
  • 895 mg sodium ,
  • 23 g carb. ,
  • 1 g fiber ,
  • 1 g sugar ,
  • 19 g pro.
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