Panko-crusted fish sticks | Heart and Stroke Foundation

Name: Panko-crusted fish sticks | Heart and Stroke Foundation
Ingredients: Edamame salsa:; 1 1/2 cups (375 mL) frozen shelled edamame, thawed; 1/2 medium red pepper, diced; 1/2 small red onion, diced; 2 tbsp (25 mL) chopped fresh cilantro; 2 tbsp (25 mL) fresh lime juice; 1 tbsp (15 mL) canola oil; Fish sticks:; 1 cup (250 mL) whole wheat panko breadcrumbs; 1/2 tsp (2 mL) paprika; 1/4 cup (50 mL) finely chopped walnuts; 1/2 cup (125 mL) all-purpose or whole-wheat flour; 4 egg whites, lightly beaten; 1 tbsp (15 mL) canola oil; 1 1/2 lb (750 g) grouper or cod, cut into 1 ¼ inch (3 cm) slices; 1/2 tsp (2 mL) freshly ground black pepper; 2 tbsp (25 mL) Dijon mustard

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Panko-crusted fish sticks | Heart and Stroke Foundation

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Step 1

Home Healthy living Recipes Fish and seafood Panko-crusted fish sticks

Step 2

Home Healthy living Recipes Fish and seafood Panko-crusted fish sticks

Step 3

Step 1 To make edamame salsa, in medium bowl, combine edamame, red pepper, onion, cilantro, lime juice and canola oil, mixing well. Cover and chill until ready to serve. Step 2 Preheat oven to 400 ˚F (200 ˚C). Step 3 In shallow dish, combine panko, paprika and walnuts. In another small dish, place flour. Whisk together egg whites and canola oil in third dish. Step 4 Season fish with pepper and brush with Dijon mustard. Dip fish in flour, then egg and canola oil, and dredge in panko mixture, pressing firmly to coat. Place fish on lightly oiled baking sheet. Bake for 12 to 15 minutes or until fish flakes evenly when tested with fork. Serve with Edamame Salsa.

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