Dive into the world of homestyle comfort with a healthy twist: Baked Fish Sticks. Historically, fish sticks were a product of modern convenience, emerging in the mid-20th century as a way to make seafood more accessible and less intimidating to cook. Today, they are enjoyed by kids and adults alike. In this recipe, we’re shunning the deep fryer for the oven, turning a comfort food staple into a dish that’s as wholesome as it is nostalgic. Perfect for those trying to incorporate more seafood into their diet or for anyone who simply loves a crispy, golden-brown treat without the guilt.
These fish sticks can play a leading role in a pescatarian’s feast or be that coveted sidekick for a diverse plate. Partner them with a fresh, tangy coleslaw, or serve atop a bed of quinoa salad for that modern touch. If you’re feeling traditional, nothing partners better than a heap of creamy mashed potatoes and some bright peas, ribboned with fresh mint.
Ingredients
– 1 lb of firm white fish (such as cod or tilapia), cut into 1-inch wide strips
– 1 cup of panko breadcrumbs
– 1/2 cup of grated Parmesan
– 1 teaspoon of garlic powder
– 1 teaspoon of paprika
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 2 large eggs
– 1/4 cup of all-purpose flour
– Cooking spray or olive oil for greasing
Directions
1. Preheat your oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper, lightly greasing it with cooking spray or a brush of olive oil.
2. In a shallow dish, combine the panko breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
3. Break the eggs into a separate bowl and beat them until frothy.
4. Spread the flour out on a plate.
5. Working in batches, dredge the fish strips in the flour, shake off any excess, then dip them in the egg mixture, and finally coat them in the breadcrumb mixture.
6. Arrange the coated fish strips on the prepared baking sheet, making sure they do not touch each other.
7. Bake for 15-20 minutes, or until the coating is golden and the fish flakes easily with a fork. For even crispiness, turn the fish sticks halfway through baking.
Variations & Tips
– For an extra crunch, consider adding crushed cornflakes to your breadcrumb mix, or for a gluten-free option, almond meal can be an excellent substitute.
– Don’t hesitate to experiment with different seasonings; old bay seasoning, for instance, can impart an irresistible zest, while dill can add a touch of brightness.
– For those who want a dip with a kick, mix some Sriracha into your classic tartar sauce for a spicy complement.
– And remember, all ovens vary, so keep a watchful eye during those last minutes of baking to ensure your fish sticks reach the perfect state of golden perfection without overcooking.