Oven-Baked Fish Sticks

Oven-Baked Fish Sticks
Marcus Nilsson
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preparation
40
minutes
cooking
55
minutes
Serves 8

Ingredients

3
cups
panko bread crumbs
1/3
cup
olive oil
1
tablespoon
seafood seasoning (such as Old Bay)
kosher salt
3
large eggs
2 1/2
pounds
skinless tilapia fillets, cut into 1-inch strips
coleslaw and ketchup, for serving

Directions

  1. Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water.
  2. Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets.
  3. Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
  4. The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.

 

Melissa Gaman, Family Issue 2012

Nutritional Information

  • Per Serving
  • Calories 325
  • Fat 14 g
  • Sat Fat 3 g
  • Cholesterol 140 mg
  • Sodium 476 mg
  • Protein 32 g
  • Carbohydrate 18 g
  • Sugar 2 g
  • Fiber 1 g
  • Iron 1 mg
  • Calcium 25 mg
What does this mean? See Nutrition 101.

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