Big Daddy's Fish Sticks with Funked Out Ketchup
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 479
- Total Fat
- 6
- Saturated Fat
- 0
- Carbohydrates
- 98
- Dietary Fiber
- 4
- Sugar
- 40
- Protein
- 12
- Cholesterol
- 3
- Sodium
- 1466
- Total: 41 min
- Prep: 20 min
- Inactive: 5 min
- Cook: 16 min
Ingredients
Canola oil spray
1 cup all-purpose flour
2 teaspoons garlic powder
1 tablespoon paprika
Seafood seasoning, as needed (recommended: Old Bay)
3 egg whites, lightly beaten
2 cups panko breadcrumbs
1 pound center-cut fish fillet, such as cod or haddock, cut into 16 (1-ounce) pieces
Salt and freshly ground black pepper
Funked Up Ketchup, for serving, recipe follows
Funked Out Ketchup:
1 cup ketchup
1 cup mild barbecue sauce
2 tablespoons sweet relish
1 tablespoon yellow mustard
Salt and freshly ground black pepper
Directions
- Preheat the oven to 375 degrees F. Prepare a baking sheet with foil and spray with canola oil.
- In a shallow pie plate or dish, mix the flour, garlic powder, paprika and 1 teaspoon seafood seasoning, stirring well to combine. Add the beaten egg whites to another pie plate or dish and then add the panko to another pie plate or dish. Sprinkle the fish, flour, egg whites and panko lightly with salt and pepper and seafood seasoning. Begin by taking 1 piece of fish at a time and dredging first in the flour, then into the egg whites, then the panko and then place it on the prepared baking sheet. Repeat with the remaining pieces of fish. Spray the tops of the fish sticks with canola oil.
- Place the baking sheet into the oven and cook the fish for 8 minutes, turning once, and continue to cook another 8 minutes. Remove the fish sticks and let cool for 5 minutes. Serve the fish sticks with the Funked Up Ketchup.
Funked Out Ketchup:
- Combine all the ingredients in a small bowl and mix well.