Baked Fish Sticks
Ingredients:
For the fish sticks:
1 lb 450 g firm white fish fillets cod, haddock, or tilapia, cut into 1-inch wide strips
cup 65 g all-purpose flour
1 tsp garlic powder
1 tsp paprika
tsp salt
tsp black pepper
2 large eggs
2 tbsp milk
1 cups 150 g panko breadcrumbs
cup 50 g grated Parmesan cheese optional
1 tbsp olive oil
For serving:
Lemon wedges
Tartar sauce or ketchup
Directions:
Preheat the oven:
Set your oven to 400F 200C. Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Prep the coating station:
In a shallow dish, mix the flour, garlic powder, paprika, salt, and pepper.
In another bowl, whisk together the eggs and milk.
In a third dish, combine the panko breadcrumbs, Parmesan cheese if using, and olive oil. Mix the breadcrumbs with the oil to ensure an even, golden crust during baking.
Coat the fish sticks:
Dredge each fish strip in the flour mixture, shaking off the excess.
Dip it into the egg mixture, making sure its fully coated.
Roll it in the breadcrumb mixture, pressing gently to adhere the coating. Place the coated fish strips on the prepared baking sheet, leaving space between each one.
Bake:
Bake in the preheated oven for 15-18 minutes, flipping halfway through, until the fish is cooked through and the coating is golden and crispy. The fish should flake easily with a fork when done.
Serve:
Transfer the fish sticks to a serving platter. Serve hot with lemon wedges and your favorite dipping sauce like tartar sauce or ketchup.
Nutritional Information:
Prep Time Cooking Time Total Time
15 minutes 18 minutes 33 minutes
200 calories per serving Serves 4
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Bon appétit and happy baking!