Recipe: Panko-Breaded Fish Sticks, Breaded Tofu Tenders, Lemony Baked Fish Sticks, Quick-And-Easy Tartar Sauce

PANKO-BREADED FISH STICKS

2 cups panko (coarse Japanese breadcrumbs)
1 cup all-purpose flour
2 large eggs, lightly beaten
Coarse salt and freshly ground pepper
Vegetable oil, for frying
1 pound sole fillet, cut into 1-by-3-inch pieces

Place panko, flour, and eggs in three separate shallow dishes; season flour with salt and pepper.

Fill a large skillet with enough oil to reach a depth of 1/4-inch; heat over medium-high heat. Working in batches, dredge fish in flour, shaking off any excess; dip into egg. Transfer fish to panko, covering fish completely and pressing lightly to adhere.

Arrange fish in the pan in a single layer without crowding; fry until golden and cooked through, about 1 minute per side. Transfer to a paper towel-lined plate to drain; season with salt. Serve immediately.

Serves 4
adapted from Source: from Martha's TV Kitchen (Martha Stewart TV Show)

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BREADED TOFU TENDERS
(tofu fish sticks)
Note from Gladys: I could not resist including a vegetarian version to the recipe, for those like me that are working with health issues.

corn meal
panko (Japanese bread crumbs)
nutritional yeast
seaweed flakes (optional)
dried parsley (optional)
soy milk
starch
tofu (soft or firm)*

Line a baking sheet with parchment paper. Start oven preheating to 400 degrees.

In a pie plate, mix 1 part corn meal and 2 parts panko (japanese bread crumbs).

Sprinkle in some nutritional yeast, and either a few pinches of sea salt, or finely crumbled dried seaweed if you have it on hand (you can buy it in flakes, or you can crush the sheets used for sushi. This helps add a fish-stick flavor and pretty flecks of color.) Sprinkle in parsley flakes if you want for color.

In a bowl, mix 3/4 c soy milk and 1 tbsp starch (arrowroot starch or tapioca starch preferred, corn starch if that's all you've got).

Slice up soft or firm tofu into 1/2 inch sheets. Optionally, further slice them into chunky French fry style sticks if you prefer. Soak in soy milk mixture, roll in breading. Place on parchment and bake. Turn once when they start to brown.

Total baking time is 20-30 minutes depending on your oven. The outside gets crispy, the inside stays tender. It's a good healthy alternative to junky stuff if you must have comfort food.

Serve with a vegetable!

*If you want a meatier texture, use tofu that you've previously frozen and thawed. It makes the tofu chewier.

Adapted from source: Goodbaker/Free Vegan Recipes

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LEMONY BAKED FISH STICKS

Vegetable cooking spray
1 tablespoon canola oil
2 pounds cod, flounder, or other white fish fillets
1/2 teaspoon salt
2 large eggs
2 egg whites
1/2 cup 2% reduced-fat milk
Lemony Breading Mix (Recipe Follows)

Coat a jelly-roll pan with cooking spray. Coat bottom of pan evenly with canola oil. Set aside.

Rinse fish fillets in running water; pat dry on paper towels. Sprinkle salt evenly on each side of fillets. Cut fish into 1x2-inch strips; set aside.

Beat eggs, egg whites, and milk in a pie plate or shallow dish with a fork until well blended.

Place Lemony Breading Mix in a large zip-top plastic bag. Dip fish strips into egg mixture; add a few at a time to breading mix in bag. Shake to coat. Place breaded fish in prepared jelly-roll pan; repeat with remaining fish strips.

Bake at 400 degrees F for 15 to 20 minutes or until breaded fillets are golden brown. Serve immediately.

Makes 8 servings

LEMONY BREADING MIX
Makes 3 1/2 cups

8 bread slices
1/2 cup grated Parmesan cheese
2 teaspoons grated lemon rind
1/2 teaspoon pepper

Place bread in food processor, and pulse to form fine crumbs. Combine breadcrumbs, Parmesan cheese, grated lemon rind, and 1/2 teaspoon pepper.

Adapted from a recipe by Dianne Pratt/ Southern Living, JANUARY 2006 (The Davises often use Hey Kids! You're Cooking Now! by Dianne Pratt)

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QUICK-AND-EASY TARTAR SAUCE

1 cup light mayonnaise
1/4 cup sweet pickle relish
2 tablespoons fresh lemon juice

Stir together all ingredients in a small bowl until blended. Cover and chill until ready to serve.

Yield: Makes about 1 1/4 cups
Adapted from Source: Dianne Pratt/Southern Living Magazine