Fish has been on my mind lately. I’m not sure if it’s because Friday fish frys are in full swing right now or if it’s because I caught our Fresh Flight Fish commercial on TV a couple times within the past week. Maybe it’s a combination of both! Regardless, I’ve been wanting to tackle a fish recipe to prove to myself just how easy it is to make it at home. Well, good news folks! I did it… and it was simple… and it was DELICIOUS! All I did was take some Freshly-caught fish fillets, bread them with a very simple, but satisfyingly crunchy panko coating, and then bake until they were nice and golden brown. So basic, yet so good!! I am no longer intimidated by cooking fish! :) Pair these Crunchy Fish Dippers with the lightened up tartar sauce recipe that I’ve included for you, and you’ve got a quick and fun way to put fish on the table for your family any night of the week! I love the fact that the breading on these fish dippers only requires 4 simple ingredients: whole wheat flour, eggs, whole wheat panko breadcrumbs, and some Old Bay seasoning. I used Ian’s® Whole Wheat Panko Breadcrumbs and they worked great! If you’re looking for this variety at the store, you should be able to find it in the Natural & Organic Department.
To get your Crunchy Fish Dippers started, preheat the oven to 425°F and line a baking sheet with parchment paper. Next, prepare your fish. I used haddock when I made this recipe, but any other white fish like cod or tilapia will do! Cut your fillets into strips that are about 4 inches long and 1 inch thick, and pat them lightly with paper towel to remove any excess liquid.
Next, prep your breading station in three separate shallow bowls. In the first bowl, mix your whole wheat flour with 1 tsp. Old Bay seasoning. The second bowl should contain the lightly beat eggs. And finally, combine the panko breadcrumbs with 1 tsp. of Old Bay seasoning in the third bowl.
I found it easiest to arrange my bowls in the order that I would be using them. Since flour is the first stop for the fish pieces, I kept that bowl farthest from my final destination: the baking sheet. Working one piece at a time, dip the fish into the flour mixture, then the beaten egg (allowing excess to drip off), and finally in the panko mixture. Lightly press the breadcrumbs onto the fish so they stick to the egg. If you have little ones at home who are old enough to help you in the kitchen, this is the perfect place to get them involved… kids love getting their hands dirty! (Just make sure they wash them very well afterward! :) )
Place the breaded fish pieces onto the parchment-lined baking sheet and spritz the tops lightly with cooking spray. Bake at 425°F for 10-12 minutes, turning once during baking, until the breadcrumbs have browned and internal temperature of the fish reaches 145°F.
And what good are “fish dippers” without some dipping sauce to go with them?! I lightened up a traditional tartar sauce for you by substituting plain Greek yogurt for some of the mayo. To whip up this sauce, simply combine all the ingredients together in a bowl (Greek yogurt, mayonnaise, sweet pickle relish, dill weed, and salt and pepper to taste). Doesn’t get much easier than that!
Serve your Crunchy fish dippers with a side of the Greek Yogurt Tartar Sauce, and enjoy! For some other great ideas on how to use Fresh Flight Fish, check out these tasty recipes: Pecan Crusted Cod, Baked Salmon with Roasted Brussels Sprouts, and Grilled Ahi Tuna Steak.
Crunchy Fish Dippers
with Greek Yogurt Tartar Sauce
For Fish Dippers:
- 1 lb. fresh white fish fillets (cod, haddock, tilapia, catfish, etc.)
- ½ cup whole wheat or white whole wheat flour
- 2 tsp. Old Bay® seasoning, divided
- 2 large eggs, lightly beaten
- 1 cup whole wheat panko breadcrumbs
For Greek Yogurt Tartar Sauce:
- ¼ cup nonfat, plain Greek yogurt
- 2 Tbsp. canola or olive oil mayonnaise
- 1 Tbsp. sweet pickle relish
- ¼ tsp dill weed
- 1 Tbsp. lemon juice
- Salt and pepper, to taste
- Preheat oven to 425°F. Prepare a baking sheet by lining it with parchment paper.
- Cut fish into strips about 4 inches long and 1 inch thick. Pat dry with paper towel.
- Prep breading station in three separate shallow bowls. In the first bowl mix flour with 1 tsp. Old Bay seasoning. In the second bowl, lightly beat eggs. In the third bowl combine panko breadcrumbs with remaining 1 tsp. Old Bay seasoning.
- Working one piece at a time, dip fish in flour mixture, then egg (allowing excess to drip off), and finally in the panko mixture. Lightly press breadcrumbs onto the fish.
- Place breaded fish pieces onto the parchment-lined baking sheet and spritz lightly with cooking spray.
- Bake for 10-12 minutes, turning once during baking, until browned and internal temperature reaches 145°F.
- For tartar sauce, combine yogurt, mayonnaise, pickle relish, dill weed, and salt and pepper to taste. Serve with the baked fish dippers.
Yield: 4 servings Per Serving* (includes tartar sauce): Calories 300, Total Fat 9g (Saturated 1g, Trans 0g), Cholesterol 140mg, Sodium 520mg, Total Carbohydrate 27g (Dietary Fiber 4g, Sugars 3g), Protein 28g, Vitamin A 4%, Vitamin C 4%, Calcium 4%, Iron 10%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding. Leah Anderson is a Registered Dietitian Nutritionist (RDN) with Festival Foods and is certified by the state of WI.