5.0 from 21 votes
Parmesan Baked Fish Sticks
These Parmesan Baked Fish Sticks are so crispy on the outside and flaky on the inside.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 -
Calories: 515 kcal
Course:
Main Course
Cuisine:
American
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.
Cup of Yum
Nutrition Information
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
% 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.