Panko-Breaded Fish Sticks

You’ll never resort to boxed fish sticks again. Adults love them too, so make a big batch for the entire family. Greek yogurt, a little mayo, pickle relish, and fresh lemon juice make a dynamite dipping sauce.

1 cup all-purpose flour

1 egg, beaten with 2 tablespoons water

1 cup panko bread crumbs

Kosher salt and black pepper

1 pound fresh cod, cut into 1-inch strips

2 tablespoons canola oil

Preheat oven to 450°F. Place a wire rack over a baking sheet and spray with nonstick spray. Set up breading station by placing flour in a resealable plastic bag, egg and water in a shallow bowl, and bread crumbs in a shallow dish; season all with salt and pepper. Dredge the pieces of fish in the flour (make sure to shake away any excess). Continue on to dip in the egg, then the bread crumb mixture. Transfer to prepared baking sheet. Drizzle with canola oil and bake for 20 to 25 minutes, until golden, turning once.

YIELD: 10 to 12 pieces

Nutrition Information per Piece

Calories: 86, Total Fat: 3 grams, Saturated Fat: 0 grams, Carbohydrate: 6 grams, Sugars: 0 grams, Protein: 8 grams, Sodium: 79 milligrams, Cholesterol: 32 milligrams, Fiber: 0 grams, Vitamin D: 17 IU, Calcium: 8 milligrams, Iron: 0.5 milligrams