Parmesan Baked Fish Sticks
User Reviews
5.0
21 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
-
Servings
4 -
-
Calories
515 kcal
-
Course
Main Course
-
Cuisine
American
Parmesan Baked Fish Sticks
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These Parmesan Baked Fish Sticks are so crispy on the outside and flaky on the inside.
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Ingredients
- 1 lb. fresh cod filets sliced into roughly 1 inch wide strips
- 1 cup all purpose flour
- 2 large eggs beaten
- 2 tsp spicy brown mustard
- 1 cup panko breadcrumbs
- 1 cup regular dry breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 tsp Old Bay seasoning
- 1 tsp dried parsley
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1/2 tsp smoked paprika
- tartar sauce
- Lemon wedges
Instructions
- Preheat oven to 400°F, and line a rimmed baking sheet with foil. Top baking sheet with a metal cooling rack and spray cooling rack lightly with olive oil cooking spray.
- Lightly season the cod strips with a sprinkle of salt and pepper.
- Line up 3 shallow bowls next to the prepared baking sheet. In one of the bowls, add flour. In the second bowl, add eggs and mustard, whisking together.
- In the third bowl, add panko, breadcrumbs, Parmesan, salt, black pepper, smoked paprika, old bay and parsley. Stir together.
- Add the cod strips, one at a time in the flour, turning to coat all sides, then gently shaking off the excess.
- Next, add the fish stick to the egg mixture, turning to coat all sides, letting the excess drip off.
- Next add the fish stick to the breadcrumb mixture, turning and patting to coat all sides in the breadcrumbs.
- Finally, transfer the fish stick to the prepared baking sheet/cooling rack. Repeat with all remaining fish sticks.
- When all fish sticks are breaded and on the baking sheet, spray them lightly with olive oil spray.
- Bake for 7 minutes, then turn fish sticks over and bake another 7-10 minutes, until golden brown and fish flakes easily with a fork.
- Serve with tartar sauce and a lemon wedge.
Nutrition Information
Show Details
Calories
515kcal
(26%)
Carbohydrates
64g
(21%)
Protein
39g
(78%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Trans Fat
1g
Cholesterol
153mg
(51%)
Sodium
1004mg
(42%)
Potassium
677mg
(19%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
430IU
(9%)
Vitamin C
1mg
(1%)
Calcium
284mg
(28%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4-
Amount Per Serving
Calories 515 kcal
% Daily Value*
| Calories | 515kcal | 26% |
| Carbohydrates | 64g | 21% |
| Protein | 39g | 78% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 153mg | 51% |
| Sodium | 1004mg | 42% |
| Potassium | 677mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 430IU | 9% |
| Vitamin C | 1mg | 1% |
| Calcium | 284mg | 28% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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