- Calories 325
- Fat 14g
- Sat fat 3g
- Cholesterol 140mg
- Sodium 476mg
- Protein 32g
- Carbohydrate 18g
- Sugar 2g
- Fiber 1g
- Iron 1mg
- Calcium 25mg
Oven-Baked Fish Sticks
Marcus Nilsson
How to Make It
Step 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.
Step 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.
Step 3
Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
Step 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.
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chesshaus
2014-02-21T12:09:53-05:00
My wife does not like fish. But I think I'll give this recipe a try, she might like it....
StCloudMom
2013-05-09T18:17:01-04:00
I've made this with both cod and tilapia with good results..... panko makes a huge difference. Kids gobble it up; make it special with some quick homemade tartar sauce. Delish!
giunia
2012-09-14T14:25:09-04:00
This messes up the kitchen a little, but judging by the fact that three of us ate three quarters of the recipe for 8 I'd say it was a hit :) Don't be shy with the fish seasoning. I used regular bread crumbs and without ketchup it tasted a little bland.
