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The Washington Post

Panko-Crusted Teriyaki Fish Strips

Panko-Crusted Teriyaki Fish Strips 4.000

Astrid Riecken for The Washington Post

Jan 1, 2014

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.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

Ingredients
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 pound skinless fillets of flounder or similar fish (see headnote), cut crosswise into 1-inch-wide strips
  • 1 cup plain panko bread crumbs
  • 3 tablespoons olive oil or vegetable oil

Directions

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.

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Recipe Source

From Nourish columnist Stephanie Witt Sedgwick.

Tested by Stephanie Witt Sedgwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 200


% Daily Values*

Total Fat: 11g 17%

Saturated Fat: 2g 10%

Cholesterol: 50mg 17%

Sodium: 530mg 22%

Total Carbohydrates: 8g 3%

Dietary Fiber: 0g 0%

Sugar: 0g

Protein: 15g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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