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Crunchy Panko Fish Sticks with Quick Lemon-Herb Aioli

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Cindy Ensley
Updated Feb 20, 2020
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Homemade fish sticks taste delicious dipped in a Greek yogurt-based lemon-herb aioli.

Crunchy Panko Fish Sticks with Quick Lemon-Herb Aioli

  • Prep Time 35 min
  • Total 35 min
  • Servings 4
  • Ingredients 16
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Ingredients

Lemon-Herb Aioli

  • 1/4 cup mayonnaise
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon chopped fresh chives
  • 2 teaspoons chopped fresh dill weed
  • 1 teaspoon grated lemon peel
  • 2 teaspoons fresh lemon juice
  • 1 clove garlic, finely chopped

Fish Sticks

  • 1/2 cup Gold Medal™ all-purpose flour
  • Salt and pepper
  • Paprika
  • 1 egg
  • 1/4 cup milk
  • Several dashes hot sauce
  • 1 1/2 cups Progresso™ panko crispy bread crumbs
  • 1 lb cod fillets, cut into sticks
  • Canola oil for frying
Make With
Gold Medal Flour

Instructions

  • Step 
    1
    In small bowl, stir together Lemon-Herb Aioli ingredients. Cover with plastic wrap; refrigerate until ready to serve.
  • Step 
    2
    Gather 3 wide, shallow dishes. In first dish, stir together flour, dash salt, dash pepper and dash paprika. In second dish, beat egg, milk and hot sauce with whisk. In last dish, stir together bread crumbs, dash salt, dash pepper and dash paprika.
  • Step 
    3
    Coat fish sticks with seasoned flour, dip into egg mixture to coat, and then bread crumb mixture, pressing bread crumbs into fish if needed. Place on plate; repeat with remaining fish until all are coated.
  • Step 
    4
    Heat 10-inch cast-iron or nonstick skillet over medium-high heat. Fill skillet with 1/4 to 1/2 inch of oil (enough to reach halfway up sides of fish pieces). Once oil is hot, fry fish sticks in batches, a few minutes on each side, until golden brown, crisp and fish feels firm. Drain on paper towel-lined plate. Repeat with remaining fish. Serve with aioli and if desired, lemon wedges.

Nutrition

490 Calories
21g Total Fat
29g Protein
44g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
490
Calories from Fat
190
Total Fat
21g
33%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
105mg
34%
Sodium
570mg
24%
Potassium
290mg
8%
Total Carbohydrate
44g
15%
Dietary Fiber
0g
0%
Sugars
3g
Protein
29g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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