1 cup panko (Japanese-style) breadcrumbs
4 ounces Cabot Extra Sharp Cheddar, finely grated (about 1 cup)
1/4 teaspoon plus 1/2 teaspoon salt
1/2 cup King Arthur Unbleached All-Purpose Flour
1/4 teaspoon ground black pepper
2 large egg whites
1 1/2 pounds cod, haddock or mahi mahi <a href="http://www.cabotcheese.coop/pages/recipes/recipe.php?id=617"> fillets</a>
Marinara or tartar sauce (optional)
1. Preheat oven to 425ºF.
2. In shallow bowl, combine breadcrumbs, cheddar and 1/4 teaspoon salt; toss together until well combined, breaking up any lumps of cheese. Spread mixture out in even layer on nonstick baking sheet or baking sheet coated with cooking spray.
3. Bake crumbs for 3 to 4 minutes until golden in spots, watching carefully. Scrape up crumbs and redistribute; return to oven until golden all over, about 2 minutes longer, watching carefully again (a few pale spots are fine). Scrape crumbs back into shallow bowl. Let cool briefly, then break up into fine crumbs with fork or by hand.
4. In another shallow bowl, mix together flour, 1/2 teaspoon salt and pepper. In third bowl, whisk egg whites until slightly frothy.
5. Cut two-thirds of fish into 1-inch wide strips (use thicker parts, reserving thinner portions for Fish Tacos). Blot all fish dry with paper towels.
6. Dip each strip in flour mixture, coating all over. With one hand, dip first strip in egg whites, then with other hand, roll in crumbs and place on baking sheet. Repeat with remaining strips.
7. Place remaining uncut fish in small baking dish. Place fish sticks and fish in oven just until cooked through to center, 5 to 8 minutes for 3/4-inch-thick fish. Serve fish sticks with catsup or tartar sauce for dipping if desired.
8. Cover and refrigerate uncut fish for Supper Two.
Nutrition Analysis
Calories 341, Total Fat 10g, Saturated Fat 5g, Sodium 739mg, Carbohydrates 28g, Dietary Fiber 1g, Protein 32.5g, Calcium 225mg