Crispy Oven-Baked Fish Sticks

recipe
Fresh and free of additives, this kid-friendly entrée is a healthy choice, especially when compared to its frozen commercial counterparts.

Yield:

4 servings (serving size: 4 fish sticks)

Recipe from

Oxmoor House

Nutritional Information

Calories 186
Caloriesfromfat 0.0 %
Fat 2.9 g
Satfat 0.8 g
Monofat 0.9 g
Polyfat 0.6 g
Protein 25 g
Carbohydrate 13.8 g
Fiber 1.7 g
Cholesterol 96 mg
Iron 1.3 mg
Sodium 280 mg
Calcium 30 mg

Ingredients

3/4 cup whole-wheat panko (Japanese breadcrumbs)
1 tablespoon grated fresh Parmesan cheese
1 teaspoon grated lemon rind
Cooking spray
1 pound skinless Pacific cod or other firm white fish fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons all-purpose flour
1 large egg, beaten

Preparation

1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.

3. Cut fish into 16 (3 x 1–inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.

4. Bake at 450° for 8 minutes or until desired degree of doneness.

 

Young Chefs can:

  • Mix breadcrumb ingredients
  • Help pat dry fish

 

Older Chefs can:

  • Measure breadcrumbs
  • Beat egg
  • Place fish in flour, egg, and then breadcrumb mixture