Step into the kitchen and embrace a classic comfort food with a healthier twist: Baked Fish Sticks. Born in the mid-20th century as a way to simplify seafood preparation and make it more approachable, fish sticks have become a beloved dish for both children and adults. By baking these instead of frying, we’re creating a dish that retains the joy of the original while being better for your health. Whether you’re aiming to eat more seafood or just crave a crispy, golden treat, this recipe is set to satisfy.
These oven-baked delights are perfect for anyone following a pescatarian diet or looking to serve a satisfying, light meal. Pair them with a zesty coleslaw, a hearty quinoa salad, or for a more traditional side, creamy mashed potatoes speckled with fresh minty peas. Let’s get started on making these crunchy, golden-brown fish sticks that everyone will love.
Ingredients:
1 lb of firm white fish (like cod or tilapia), cut into 1-inch wide strips
1 cup of panko breadcrumbs
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 large eggs
1/4 cup all-purpose flour
Cooking spray or olive oil, for greasing
Directions:
Preheat and Prepare:
Heat your oven to 400°F. Line a baking sheet with parchment paper and lightly grease it with cooking spray or a little olive oil.
Mix Breadcrumbs:
In a shallow dish, mix together the panko breadcrumbs, grated Parmesan, garlic powder, paprika, salt, and pepper. This blend will create a crispy, flavorful coating for the fish.
Prepare Eggs and Flour:
Crack the eggs into a separate bowl and beat them until frothy—this will be your wet coating.
Spread the flour on a plate for the initial dredging.
Coat the Fish:
Take each strip of fish and coat it in flour, tapping off the excess. Dip next into the beaten eggs, then press into the breadcrumb mixture until well-coated on all sides.
Bake:
Arrange the breaded fish strips on the prepared baking sheet, ensuring they don’t touch each other for even cooking.
Bake in the preheated oven for 15-20 minutes or until they are golden and the fish flakes easily with a fork. For optimal crispiness, flip the fish sticks halfway through the baking time.
Variations & Tips:
Add Extra Crunch: Mix some crushed cornflakes into your breadcrumb mixture for an even crunchier exterior.
Go Gluten-Free: Substitute almond meal for the breadcrumbs if you’re avoiding gluten.
Season Creatively: Feel free to spice things up with additional seasonings like Old Bay for zest or dill for a fresh note.
Spicy Dip Option: For a fiery twist, add a bit of Sriracha to your tartar sauce for dipping.
Remember, keep an eye on your oven as cooking times can vary. This way, you’ll ensure your fish sticks come out perfectly crispy every time. Enjoy your meal with a side of choice and revel in the upgraded version of this nostalgic dish!