September 17, 2024

Homemade Crispy Baked Fish Sticks

Healthy Fact of the Day

These Homemade Crispy Baked Fish Sticks are a healthier alternative to their deep-fried counterparts. White fish is an excellent source of lean protein and contains omega-3 fatty acids, which are beneficial for heart and brain health. By baking instead of frying, you significantly reduce the amount of added fats and calories. The panko breadcrumb coating provides a satisfying crunch without the need for excessive oil. Additionally, fish is a good source of vitamin D and several B vitamins. This dish allows you to control the ingredients, avoiding preservatives and excess sodium often found in store-bought versions, making it a more nutritious option for both kids and adults.

Ingredients

1 1/2 lbs firm white fish fillets (like cod or halibut), cut into 1-inch strips
1 cup all-purpose flour
2 large eggs, beaten
2 cups panko breadcrumbs
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
Olive oil cooking spray
Lemon wedges for serving
Optional dipping sauce: 1/2 cup mayonnaise mixed with 2 tablespoons Dijon mustard

Instructions

Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
Set up three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.
In the panko dish, mix in Parmesan cheese, garlic powder, onion powder, paprika, thyme, salt, and pepper.
Pat the fish strips dry with paper towels.
Dip each fish strip first in flour, then egg, and finally in the seasoned panko mixture, pressing gently to adhere.
Place breaded fish strips on the prepared baking sheet, leaving space between each piece.
Spray the fish sticks lightly with olive oil cooking spray.
Bake for 10 minutes, then carefully flip each fish stick.
Spray the other side with cooking spray and bake for another 5-7 minutes, until golden brown and crispy.
While fish sticks are baking, mix mayonnaise and Dijon mustard for the dipping sauce if desired.
Remove from oven and let cool for 2-3 minutes.
Serve hot with lemon wedges and optional dipping sauce.

Crunch into these Homemade Crispy Baked Fish Sticks and rediscover the joy of a childhood favorite – now with an adult twist! These golden, crispy morsels offer all the satisfaction of the classic frozen variety, but with the wholesome goodness of real, identifiable ingredients. Perfect for a family dinner, a fun appetizer, or even tucked into a sandwich, these fish sticks will please picky eaters and food enthusiasts alike. The combination of flaky fish and seasoned, crispy coating creates a texture and flavor that’s simply irresistible. So gather your loved ones, squeeze those lemon wedges, and dip into a homemade sauce – it’s like taking a delicious trip down memory lane, but with a healthier, tastier ticket!