Ingredients
- 4 large eggs, whisked
- 2 1/4 cups panko breadcrumbs
- 1 teaspoon salt, divided
- 1 1/4 teaspoons black pepper, divided
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper (optional)
- 1/2 cup all-purpose flour
- 1 1/4 pounds cod fillet, cut into sticks approximately 3-4” long, 1/2-1” wide
- Nonstick olive oil cooking spray or olive oil for frying
Instructions
- Set up a breading station with three shallow bowls: one with whisked eggs; another with panko, 1/2 tsp salt, 3/4 tsp black pepper, Italian seasoning, paprika, garlic powder, and cayenne; and the third with flour mixed with the remaining 1/2 tsp salt and 1/2 tsp black pepper.
- Pat the cod fillets dry with a paper towel.
- Dredge each piece of cod in the seasoned flour.
- Dip the cod into the egg mixture, then back into the flour, and again into the egg to double coat.
- Press each fish stick into the panko breadcrumb mixture until fully coated.
- Heat a drizzle of olive oil or coat a skillet with nonstick spray over medium heat.
- Place fish sticks in the skillet in a single layer, ensuring they are not overcrowded.
- Cook for 3–4 minutes per side, or until golden brown and crispy.
Notes
- For extra crispiness, you can bake the coated fish sticks at 425°F for 12-15 minutes, flipping halfway through.
- Use any firm white fish like haddock or pollock if cod is not available.
- Serve with tartar sauce, lemon wedges, or your favorite dip.
- Make ahead and freeze before cooking for a quick meal later.
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Category: Main Dish
- Method: Pan-Fried
- Cuisine: American
- Diet: Low Lactose
Nutrition
- Serving Size: 1 serving
- Calories: 312
- Sugar: 1g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 105mg
