Crispy Oven-Baked Fish Sticks

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

More From Oxmoor House

Nutritional Information

Amount per serving
  • Calories: 186
  • Calories from fat: 0.0%
  • Fat: 2.9g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 0.6g
  • Protein: 25g
  • Carbohydrate: 13.8g
  • Fiber: 1.7g
  • Cholesterol: 96mg
  • Iron: 1.3mg
  • Sodium: 280mg
  • Calcium: 30mg

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. 1. Preheat oven to 450°.
  2. 2. Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.
  3. 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. 4. Bake at 450° for 8 minutes or until desired degree of doneness.
  5.  
  6. Young Chefs can:
  7. Mix breadcrumb ingredients
  8. Help pat dry fish
  9.  
  10. Older Chefs can:
  11. Measure breadcrumbs
  12. Beat egg
  13. Place fish in flour, egg, and then breadcrumb mixture
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