Tilapia Fish Sticks

Ingredients

• Tilapia

  Fish, raw

  1000g

• Wheat flour

  White, all-purpose, unenriched

  1 cup or 125g

• Spices Cajun Seasoning

  Compliments

  2 tsp or 8g

• Egg

  Whole, fresh eggs

  4 large or 200g

• Bread crumbs

  Dry, grated, plain

  3 cup or 324g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  ½ cup or 112g

Directions

1. Thaw the tilapia filets (if frozen) by running the sealed packets under cool water for about 5 minutes. Slice each filet length-wise into two or three pieces (depending on width) and then horizontally to yield 4-6 sticks (see photos below).
2. Prepare the breading station by collecting three bowls. In the first bowl combine the flour and cajun seasoning (or salt, pepper, any other seasonings). In the second bowl whisk two eggs. In the third bowl place the panko bread crumbs.
3. Bread the tilapia sticks by first coating in seasoned flour then dipping in egg and finally coating in panko crumbs. Place the breaded sticks on a plate until all of the sticks have been breaded.
4. Heat a large skillet with 2 Tbsp of vegetable oil over medium/high heat. When the pan is very hot it is ready for the fish (a drop of water will sizzle furiously when dropped in the skillet) . Place half of the sticks in the pan and cook on each side until golden brown in color. Drain the fish sticks on a plate covered with paper towel. Wipe out the pan, add the rest of the vegetable oil (2 Tbsp) and cook the second half of the fish sticks the same way.

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