Pan Fried Fish Sticks
Most store-bought fish sticks are tasty but full of additives. This healthy homemade version, created by Lisa Flaxman, is almost as easy as heating frozen fish sticks, and you’ll feel even better about serving it.
- 1 cup Italian-style bread crumbs (use wheat/gluten-free, if needed)
- 1/4 cup grated Parmesan cheese
- 1 egg
- 1 1/2 - 2 lbs. sole, flounder, or other white fish fillets, cut into wide strips
- 1 - 2 Tbsp. butter
- 1/2 lemon juice only, about 2 Tbsp.
- 1/2 cup tartar sauce or cocktail sauce, for serving (store-bought or homemade—see Tip below) (optional)
- In a shallow bowl or plate, combine the bread crumbs and Parmesan cheese. In another shallow bowl, beat the egg.
- Roll each piece of fish in the egg, let the excess drip off, and roll the fish in the bread crumb mixture. Set it aside on a plate.
- In a large nonstick skillet, melt 1 Tbsp. butter over medium heat. When the butter is bubbling, place the fish in the pan. (To avoid crowding the pan, you might want to cook the fish in two batches or use two skillets, if you have them.)
- Cook one side of the fish until it is golden brown, 2 - 3 minutes. Drizzle 1 Tbsp. lemon juice over the fish and cook it for another minute. Carefully flip the fish, adding the second Tbsp. of butter if needed, and repeat the process for the second side, until the fish flakes easily. Serve it with tartar or cocktail sauce, if desired.
Do Ahead or Delegate: Grate the cheese if necessary and refrigerate, beat and refrigerate the egg, cut the fish and refrigerate, juice the lemon, prepare the tartar or cocktail sauce if making your own and refrigerate. Scramble Flavor Booster: Mix 1 tsp. Old Bay or Cajun seasoning with the bread crumbs. Serve the fish with fresh lemon wedges. Tip: To make your own tartar sauce, combine a dollop of mayonnaise with a spoonful of sweet relish and a squeeze of fresh lemon juice. For cocktail sauce, combine a dollop of ketchup with a little creamy horseradish, Worcestershire sauce, and lemon juice. Nutritional Information Per Serving (% based upon daily values): Calories 346, Total Fat: 10g, 16%; Saturated Fat: 4g, 17%; Cholesterol: 157mg, 51%; Sodium: 555mg, 23%; Total Carbohydrate: 21g, 8%; Dietary Fiber: 0g, 0%; Sugar: 2g; Protein: 51g Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Tried this recipe?Let us know how it was!