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Homemade Fish Sticks
This recipe for homemade fish sticks is the perfect way to get meaty fish fillets that are baked for a healthy weeknight meal!
Prep Time
15 mins
Cook Time
15 mins
Servings: 4
Calories: 291 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- ½ cup all-purpose flour
- 1 egg whisked
- 1 cup bread crumbs
- ¼ cup Parmesan Cheese
- 1 teaspoon ground paprika
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 pound cod fillets
Instructions
- Preheat the oven to 425F, position the top rack in the middle of the oven, and line a baking sheet with parchment paper. For ultimate crispness, place a cookie cooling rack on the baking sheet to raise breaded fish sticks from the pan (this lets air circulate underneath).
- In one plate, place the flour. In another, the whisked egg.
- In a separate shallow dish, combine the bread crumbs, Parmesan, paprika, salt, and pepper.
- Slice each fillet of cod into vertical pieces. Pat dry each piece with a paper towel.
- To dredge, dip each fish piece into the flour, then the egg, and finally, the crumb mixture, coating both sides and pressing lightly to adhere. Place each breaded piece onto the lined baking sheet or on top of the cooling rack if using.
- Using oil spray, lightly spray the tops of the fish sticks and bake until golden brown for 20 minutes, flipping them once halfway through.
Cup of Yum
Notes
- Want to air fry these instead? Preheat your air fryer for 5 minutes. Place fish sticks in your air fryer basket with the tray in, and cook at 400F (205C) for 8 minutes. Flip them, and cook for an additional 2 to 4 minutes until crispy on the second side (time will vary based on the thickness.)
Nutrition Information
Serving
1 serving
Calories
291kcal
(15%)
Carbohydrates
32g
(11%)
Protein
28g
(56%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
95mg
(32%)
Sodium
661mg
(28%)
Potassium
576mg
(16%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
391IU
(8%)
Vitamin C
1mg
(1%)
Calcium
148mg
(15%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 291
% Daily Value*
| Serving | 1 serving | |
| Calories | 291kcal | 15% |
| Carbohydrates | 32g | 11% |
| Protein | 28g | 56% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 95mg | 32% |
| Sodium | 661mg | 28% |
| Potassium | 576mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 391IU | 8% |
| Vitamin C | 1mg | 1% |
| Calcium | 148mg | 15% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.