Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Cornmeal Crusted Fish Sticks | Teaspoonofspice.com

Crunchy Cornmeal Crusted Fish Sticks


  • Author: Serena Ball
  • Yield: 4 servings 1x

Description

Healthy fish sticks for Fish Fridays or any day you want big Crunchy Cornmeal Crusted Fish Sticks. Plus they’re kid-approved. Easy hand-breading method doesn’t involve messy fingers. Don’t skip the Homemade Tarter Sauce.


Ingredients

Scale
  • 1 tablespoon 2% reduced-fat milk
  • 2 large eggs, lightly beaten
  • 1 pound catfish fillets, cut into 20 (1-inch) strips
  • 3/4 cup whole-wheat panko breadcrumbs
  • 1/4 cup cornmeal
  • 1/4 teaspoon seasoned salt
  • 3/8 teaspoon freshly ground black pepper, divided
  • 2 tablespoons canola oil, divided

Healthy Homemade Tarter Sauce

  • 1/2 cup Greek yogurt
  • 1/8 teaspoon salt
  • 2 tablespoons finely chopped dill pickles

Instructions

  1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place panko, cornmeal, seasoned salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.
  2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish.
  3. For Homemade Tarter Sauce, combine yogurt, pickles, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper in a small bowl. Serve sauce with fish.