This is by far the best way to get healthy fish into your kid’s diet. All you need is about 10 minutes of prep time and I promise – your kids will love them!
Prep Time: 10 minutes
Cook Time: 8 minutes
Yields: 4 servings
½ pound filet of fresh white fish such as cod, catfish, grouper, or flounder
1 cup whole-wheat panko breadcrumbs
1 teaspoon Fire & Flavor Seafood Rub
¼ teaspoon salt
3 tablespoons plain flour
3 tablespoons olive oil
Lemon wedges to serve
Yogurt Ranch Dressing
1 tablespoon fresh chives, finely chopped
2 teaspoons fresh parsley, finely chopped
2 teaspoons garlic powder
2 teaspoons onion powder
¼ teaspoon freshly ground black pepper
1 teaspoon kosher salt
1 cup non-fat Greek yogurt
1/3 cup low-fat buttermilk
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
FIRST Using a sharp knife, cut fish into 1½ x 3-inch strips and set aside. Combine panko, rub, and salt in a 8x8-inch baking dish and season with freshly ground black pepper; set aside.
NEXT Lightly beat egg in a shallow bowl . Sprinkle fish with flour on both sides, shaking off excess. Dip each fish stick in egg then coat in breadcrumb mixture, repeating until all fish sticks are coated.
LAST Heat oil in a medium skillet set over medium-high heat. Working in batches, if needed, sauté fish until browned and cooked through, flipping once, about 2-3 minutes per side. Place on a paper towel lined plate to drain. Serve with ranch dressing or ketchup.
Combine all ingredients and refrigerate until ready to serve.