Parmesan Baked Fish Sticks
User Reviews
5
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 -
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Calories
515 kcal
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Course
Main Course
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Cuisine
American
Parmesan Baked Fish Sticks
Description
Parmesan Baked Fish Sticks use fresh cod fillets cut into strips and coated through a three-step dredging process: flour, an egg and brown mustard wash, and a seasoned breadcrumb and Parmesan mixture. The use of Old Bay seasoning alongside smoked paprika, parsley, salt, and pepper adds layered flavor. Baking on a rack rather than directly on a pan allows air to circulate around the sticks, encouraging crisp edges and preventing sogginess. The cod remains tender inside with a golden, crunchy crust from the panko and Parmesan coating.
The mustard in the egg wash helps the breadcrumb coating adhere well and adds a touch of spice that balances the richness of the Parmesan. Serving these fish sticks with tartar sauce and lemon wedges provides acidity and creamy contrast that enhances the flavor. This recipe is good for a homemade seafood snack, appetizer, or kid-friendly dinner option.
For best results, the fish should be patted dry and coated carefully to ensure an even crust. Using a metal rack during baking keeps the breading crispy on all sides. These fish sticks are baked rather than fried, yielding a lighter yet still well-textured eating experience.
Ingredients
- 1 lb. cod sliced into roughly 1 inch wide strips, fresh, filets
- 1 cup all-purpose flour
- 2 large egg beaten
- 2 tsp brown mustard spicy
- 1 cup panko breadcrumbs
- 1 cup dry breadcrumbs regular
- 1/2 cup Parmesan Cheese grated
- 1 tsp Old Bay seasoning
- 1 tsp parsley dried
- 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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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