Low Sodium Crispy Fried Fish Sticks
Dive into guilt-free indulgence with these Low Sodium Crispy Fried Fish Sticks—a lighter, heart-healthy twist on a classic comfort food! Made with tender white fish fillets like cod or tilapia, these homemade fish sticks are perfectly seasoned with a flavorful blend of garlic powder, onion powder, and zesty lemon zest. Coated in a golden, crunchy mix of panko breadcrumbs and cornmeal, they’re shallow-fried in olive oil for that irresistible crispy texture without the need for excessive salt. Quick and easy, this 35-minute recipe is ideal for a family-friendly dinner or a fun appetizer. Serve them warm with a squeeze of fresh lemon or your favorite low-sodium dip for a wholesome, satisfying treat!
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Ingredients
- 1 pound white fish fillets (such as cod or tilapia)
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 1 teaspoon lemon zest
- 0.5 cup all-purpose flour
- 1 large egg
- 2 tablespoons skim milk
- 1 cup panko breadcrumbs
- 0.25 cup cornmeal
- 0.25 cup olive oil
Directions
Step 1
Rinse the fish fillets under cold water and pat them dry with paper towels. Cut the fish into strips, approximately 1 inch wide and 4 inches long.
Step 2
In a small bowl, combine the black pepper, garlic powder, onion powder, and lemon zest. Sprinkle this mixture evenly over the fish strips, ensuring all sides are coated.
Step 3
Place the flour in a shallow dish. In a separate shallow dish, whisk together the egg and skim milk. In a third shallow dish, mix the panko breadcrumbs and cornmeal.
Step 4
Dredge each fish strip first in the flour, shaking off any excess. Next, dip it into the egg mixture, allowing any excess to drip off. Finally, coat the strip thoroughly with the panko and cornmeal mixture, pressing lightly to ensure the breadcrumbs adhere.
Step 5
Heat the olive oil in a large non-stick skillet over medium heat. It's essential to use enough oil to create a shallow frying layer to ensure the fish sticks become crispy.
Step 6
Once the oil is hot, carefully add the fish sticks in batches, making sure not to overcrowd the pan. Fry each side for about 3-4 minutes, or until the coating is golden brown and the fish is cooked through.
Step 7
Use a slotted spoon or tongs to remove the fish sticks from the pan and transfer them to a paper towel-lined plate to drain any excess oil.
Step 8
Serve the crispy fish sticks warm, with your choice of low-sodium condiments or a lemon wedge for added flavor.
Nutrition Facts
| Serving size | (762.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1703.6 |
| Total Fat 75.0g | 0% |
| Saturated Fat 12.9g | 0% |
| Polyunsaturated Fat 7.3g | |
| Cholesterol 492.6mg | 0% |
| Sodium 740.6mg | 0% |
| Total Carbohydrate 130.3g | 0% |
| Dietary Fiber 8.1g | 0% |
| Total Sugars 5.7g | |
| Protein 124.9g | 0% |
| Vitamin D 974.4IU | 0% |
| Calcium 202.2mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 1662.7mg | 0% |
Source of Calories