Not quite chicken fingers, these soy-marinated fish strips have their own appeal and are a great alternative to boxed fish sticks. They are egg-free and are quickly sauteed instead of deep-fried. The coating is lighter than the traditional flour-egg-bread crumb approach.
These are best cooked on a large pancake-style griddle, where they all can be cooked in one batch. They are very fragile, so use a large spatula to safely move the fish strips from the griddle to the serving plate. Flounder or any sole-type fillets can be substituted.
Serve with roasted pineapple, steamed broccoli tossed with toasted sesame oil, and rice.
MAKE AHEAD: The fish needs to marinate for 15 minutes.
Whisk together the soy sauce and toasted sesame oil in a shallow dish. Add the fish strips and gently turn them over in the marinade to thoroughly coat each piece; marinate at room temperature for 15 minutes.
Place the panko in a shallow dish. Line a large platter with paper towels.
Heat the oil in a griddle pan over medium-high heat. Working with one piece of fish at a time, remove from the marinade and coat on both sides with the panko. Work quickly to bread all of the pieces and get them on the griddle. Cook the pieces for about 3 minutes, until browned on the first side, then turn them over and cook on the second side just until cooked through.
Use a large spatula to carefully transfer the fish to the paper-towel-lined platter to drain for a minute or two. Serve hot.
From Washington Post 1.14
200 calories/serving
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (192g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 435 | ||
Calories from Fat: 238 (55%) | ||
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Amt Per Serving | % DV | |
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Total Fat 26.4g | 35 % | |
Saturated Fat 4g | 20 % | |
Monounsaturated Fat 13.3g | ||
Polyunsanturated Fat 7.6g | ||
Cholesterol 54.4mg | 17 % | |
Sodium 1853.8mg | 64 % | |
Potassium 521.7mg | 14 % | |
Total Carbohydrate 21g | 6 % | |
Dietary Fiber 1.4g | 6 % | |
Sugars, other 19.6g | ||
Protein 27.9g | 40 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 435
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