Low Sodium Crispy Fried Fish Sticks
Elevate your seafood game with these Low Sodium Crispy Fried Fish Sticks—perfect for a heart-healthy twist on a classic favorite! Made from tender white fish fillets like cod or tilapia and seasoned with zesty lemon and aromatic spices, these fish sticks boast bold flavor without relying on excess salt. The triple-coating process, featuring flour, an egg-milk wash, and a crunchy blend of panko breadcrumbs and cornmeal, ensures a crave-worthy crisp that’s achieved with shallow frying in olive oil. Ready in just 35 minutes, this recipe is ideal for busy weeknights or family gatherings, offering a wholesome alternative to store-bought options. Serve alongside low-sodium dipping sauces or fresh lemon wedges for a satisfying, guilt-free treat.
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Recipe Information
Ingredients
- 1 pound white fish fillets (such as cod or tilapia)
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 1 teaspoon lemon zest
- 0.5 cup all-purpose flour
- 1 large egg
- 2 tablespoons skim milk
- 1 cup panko breadcrumbs
- 0.25 cup cornmeal
- 0.25 cup olive oil
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Cut the fish into strips, approximately 1 inch wide and 4 inches long.
In a small bowl, combine the black pepper, garlic powder, onion powder, and lemon zest. Sprinkle this mixture evenly over the fish strips, ensuring all sides are coated.
Place the flour in a shallow dish. In a separate shallow dish, whisk together the egg and skim milk. In a third shallow dish, mix the panko breadcrumbs and cornmeal.
Dredge each fish strip first in the flour, shaking off any excess. Next, dip it into the egg mixture, allowing any excess to drip off. Finally, coat the strip thoroughly with the panko and cornmeal mixture, pressing lightly to ensure the breadcrumbs adhere.
Heat the olive oil in a large non-stick skillet over medium heat. It's essential to use enough oil to create a shallow frying layer to ensure the fish sticks become crispy.
Once the oil is hot, carefully add the fish sticks in batches, making sure not to overcrowd the pan. Fry each side for about 3-4 minutes, or until the coating is golden brown and the fish is cooked through.
Use a slotted spoon or tongs to remove the fish sticks from the pan and transfer them to a paper towel-lined plate to drain any excess oil.
Serve the crispy fish sticks warm, with your choice of low-sodium condiments or a lemon wedge for added flavor.
Nutrition Facts
Calories |
1704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.0 g | 96% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 493 mg | 164% | |
| Sodium | 741 mg | 32% | |
| Total Carbohydrate | 130.3 g | 47% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 5.7 g | ||
| Protein | 124.9 g | 250% | |
| Vitamin D | 24.4 mcg | 122% | |
| Calcium | 202 mg | 16% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1663 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
