Fish Sticks
User Reviews
5
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
-
Servings
6 servings
-
Calories
215 kcal
-
Course
Main Course
-
Cuisine
American
Fish Sticks
Description
The Fish Sticks recipe uses cod cut into strips and seasoned flour that includes salt, black pepper, paprika, and garlic powder to add a subtle flavor base. Each strip is dredged through the flour mix, dipped in beaten eggs to help the coating adhere, then coated in a combination of panko and standard breadcrumbs to create a crunchy crust when baked. They are placed on a baking sheet and sprayed with vegetable oil to promote even browning and crispness.
Oven baking at 400°F for 12 to 15 minutes produces a golden finish while keeping the fish tender and flaky. This method avoids deep frying, making the preparation cleaner and potentially lighter. The panko adds extra crunch, while the spices gently season the coating.
These fish sticks can be served with dipping sauces or alongside vegetables and starches for a casual meal or snack.
Ingredients
- 1 cup flour
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper coarse ground
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 2 large egg
- 1 cup panko bread crumbs
- 1 cup bread crumbs
- 1 pound cod fillet cut into 1-inch strips
Instructions
- Preheat oven to 400 degrees F.
- Mix flour with salt, pepper, paprika and garlic powder.
- Beat eggs in a second bowl.
- Mix panko and breadcrumbs in a third bowl.
- Coat fish in flour mixture then in eggs then in breadcrumbs and place on baking sheet.
- Spray with vegetable oil spray and bake for 12-15 minutes until browned.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 215 kcal
% Daily Value*
| Calories | 215kcal | 11% |
| Carbohydrates | 37g | 12% |
| Protein | 8g | 16% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 70mg | 23% |
| Sodium | 620mg | 26% |
| Potassium | 103mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 185IU | 4% |
| Calcium | 65mg | 7% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
