Crispy Crunchy Fish Fingers
These crunchy fish fingers get their texture from panko bread crumbs. They can be served with tartar sauce or a homemade yogurt-honey dipping sauce.
When you favor milder flavors, adding a crispy texture can help make food more interesting. Panko is lower in fiber than regular bread crumbs, but it is coarser so it provides more crunch.
Line the baking sheets with foil or parchment paper to make cleanup a breeze.
Ingredients
Serves 4
- 1 pound cod fillets, cut into 1-inch “strips”
- 1 cup buttermilk
- 1 tablespoon olive oil
- 1/2 cup cornstarch
- 1 egg
- 1 cup panko
- 1/2 teaspoon salt
- 1/2 teaspoon fresh thyme leaves or 1/4 teaspoon dried thyme
- 1/4 teaspoon garlic powder
For the family (or when the side effect has resolved), serve with tartar sauce or try a homemade yogurt-honey mustard dipping sauce: combine 1/2 cup plain Greek yogurt with 2 tablespoons Dijon or whole grain mustard and 2 tablespoons honey.
Instructions
- In a bowl, combine the fish and buttermilk. Refrigerate for 20 to 30 minutes.
- When ready to cook, preheat the oven to 425 degrees. With a brush or spatula, spread the oil on a baking sheet.
- Place the cornstarch on a plate. In a shallow bowl, beat the egg. On a separate plate, combine the panko, salt, thyme, and garlic powder.
- Remove the fish from the buttermilk, letting any excess drip off. Coat the fish in the cornstarch, then dip in the egg, letting any excess drip off. Coat with the panko mixture, pressing to adhere.
- Place the fish on the baking sheet and bake for 12 to 15 minutes, flipping the fish after 8 minutes.
Per serving
Calories: 280
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 95 mg
Sodium: 410 mg
Carbohydrate: 29 g
Dietary Fiber: 2 g
Sugars: 1 g
Protein: 25 g
Calcium: 70 mg
Potassium: 290 mg
- Excerpted from
What to Eat During Cancer Treatment
Copyright ©2018 American Cancer Society.
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