Ingredients:

  • 5 lbs Firm White Fish Fillets (Cod, Haddock, or Pollock), skinless
  • 1/2 cup All-Purpose Flour
  • 2 Large Eggs, lightly beaten
  • 1 1/2 cups Panko Breadcrumbs
  • 1 tsp Fine Sea Salt
  • 1/2 tsp Black Pepper
  • 1/2 tsp Smoked Paprika (optional)
  • Olive Oil Spray
  • 3 Tbsp Unsalted Butter
  • 1 small Shallot, finely minced
  • 1/4 cup Dry White Wine (or fish/veg stock)
  • 3 Tbsp Fresh Lemon Juice
  • 2 Tbsp Capers, drained and roughly chopped
  • 2 Tbsp Fresh Parsley, chopped

Instructions:

  1. Preheat oven to 425°F (220°C). Line a large, rimmed baking sheet with parchment paper. Cut fish fillets into uniform, 1-inch wide sticks. Pat the fish very dry with paper towels.
  2. Set up the three-stage breading station: Place flour in the first shallow dish. Whisk eggs in the second dish. Combine Panko, salt, pepper, and paprika in the third dish.
  3. Working in batches, dredge each fish stick: first coat in flour (shaking off excess), then dip completely in egg, and finally press firmly into the Panko mixture to ensure full coverage.
  4. Arrange sticks on the prepared baking sheet, ensuring space between them. Lightly spritz the tops generously with olive oil spray. Bake for 15–18 minutes, flipping halfway through, until golden brown and cooked through (145°F/63°C).
  5. While the fish bakes, prepare the sauce: Melt butter in a small saucepan over medium heat. Sauté minced shallot until soft (about 2 minutes).
  6. Pour in white wine (or stock) and simmer rapidly until it reduces by half (about 2 minutes).
  7. Remove the saucepan from the heat. Stir in the fresh lemon juice and chopped capers. Taste and adjust seasoning with salt and pepper. Stir in fresh parsley just before serving.
  8. Serve the hot fish sticks immediately, drizzling generously with the warm Lemon Caper Sauce or serving the sauce on the side for dipping.