BAKED PARMESAN FISH STICKS
Provided by Food Network Kitchen
Categories main-dish
Time 50m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Position a rack in the upper third of the oven; preheat to 425 degrees F. Brush a baking sheet with olive oil; set aside. Cut the cod crosswise into 3/4-inch-thick pieces (about 16). Season generously with salt.
- Heat the olive oil in a small skillet over medium heat. Add the panko and cook, tossing, until golden brown, 6 to 8 minutes. Transfer to a shallow dish and let cool completely.
- Add the parmesan to the panko. Spread the flour in a separate shallow dish. Lightly beat the egg whites in a third shallow dish.
- Dredge the fish in the flour, then dip in the beaten egg whites, letting the excess drip off, then dip in the panko mixture, patting to adhere. Transfer to the prepared baking sheet.
- Bake until the fish is cooked through and the coating is golden brown and crisp, 15 to 18 minutes. Serve with warm marinara sauce.
HOMEMADE FISH STICKS
I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. -Jennifer Rowland, Elizabethtown, Kentucky
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere., Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.
Nutrition Facts : Calories 278 calories, Fat 4g fat (1g saturated fat), Cholesterol 129mg cholesterol, Sodium 718mg sodium, Carbohydrate 25g carbohydrate (2g sugars, Fiber 1g fiber), Protein 33g protein. Diabetic Exchanges
BAKED FISH STICKS DIABLO
Steps:
- Preheat oven to 475°F. Whisk first 4 ingredients in pie dish. Mix breadcrumbs with cayenne in another shallow dish.
- Heat 2 baking sheets in oven until hot, about 5 minutes. Brush with oil.
- Dip fish, 1 strip at a time, in butter mixture, then in crumbs. Turn to coat. Place 1 inch apart on prepared sheets. Bake until crumbs are golden and fish is opaque in center, about 6 minutes per side. Garnish with lemon wedges; serve.
PARMESAN FISH STICKS
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. -Candy Summerhill, Alexander, Arkansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend., Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere. , Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork.
Nutrition Facts : Calories 281 calories, Fat 11g fat (3g saturated fat), Cholesterol 154mg cholesterol, Sodium 641mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 1g fiber), Protein 28g protein. Diabetic Exchanges
OVEN-BAKED FISH STICKS
from the blog "Life's Ambrosia" - http://www.lifesambrosia.com/2009/10/oven-baked-fish-sticks-recipe.html
Provided by ellie3763
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Pour milk into one bowl.
- In another bowl combine plain bread crumbs, panko bread crumbs, kosher salt and pepper.
- Season fish sticks with salt and pepper. Dip the fish sticks into milk and then dredge in bread crumb mixture to coat completely. Place on plate. Let stand 5 minutes.
- Spray a baking sheet with non-stick spray. Place in oven for 3 minutes to warm.
- Remove prepared baking sheet from oven, place fish sticks on sheet. Bake for 10 minutes. Turn. Bake for another 10 minutes or until fish flakes easily.
- Turn on the broiler and broil for 2-3 minutes or until fish browns.
Nutrition Facts : Calories 314.5, Fat 6, SaturatedFat 1.4, Cholesterol 49.4, Sodium 570, Carbohydrate 27, Fiber 1.7, Sugar 2.2, Protein 35.8
PARMESAN FISH STICKS
Even kids who are not big fish-eaters tend to like salmon-and they'll like it even better when it's baked in a cheesy crumb coating. Let them do the dipping and crumb coating to speed the work along. The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing, or vinaigrette if you prefer.
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450°F.
- Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets, each about 4 by 4 1/2 inches. Starting on the longer edge, slice each piece into 1/2-inch strips. Cut any very tall strips in half horizontally so all the pieces are about 1/2 by 1/2 by 4 1/2 inches.
- Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess. Dip the floured salmon in the egg whites and then into the bread-crumb mixture, gently pressing the mixture into the fish. Place the breaded salmon on a liberally oiled baking sheet and drizzle lightly with a bit more olive oil. Bake for 15 to 20 minutes, or until golden brown.
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
OVEN-BAKED FISH STICKS WITH EASY TARTAR SAUCE (KID-FRIENDLY)
Although cod is stated in the ingredients this recipe will work good using tilapia or white fish fillets. This will serve about 3 people, but can be easily doubled. The already crushed cornflake crumbs that you purchase in a small box will not work as well for this recipe, the texture is too fine and the fish sticks will not be as crispy, try to use regular cornflakes cereal and grind them in your processor. You can double the tartar sauce recipe if you prefer more sauce, try to make the sauce even up to a day ahead to blend flavors. This is a great recipe for kids of all ages LOL!
Provided by Kittencalrecipezazz
Categories Lunch/Snacks
Time 45m
Yield 3-4 serving(s)
Number Of Ingredients 12
Steps:
- Set oven to 475°F (set oven rack to second-lowest position, or the middle rack).
- In a bowl mix together the mayo, sweet relish, garlic powder and lemon juice; whisk to blend, and season with salt and pepper, cover and refrigerate until ready to use.
- Process the cornflakes with a pinch of seasoning salt and black pepper on a processor until coarse crumbs form (leave the crumbs coarse, don't grind them to a fine texture) transfer the crumbs to a bowl and mix in lemon peel.
- In a small bowl mix together the melted butter with about 2-3 tablespoon fresh lemon juice until well combined.
- Season the fish with black pepper (and more salt if desired) then brush the fish with the lemon butter to coat on all sides.
- Dip the fish into the cornflake mixture coating completely.
- Arrange the fish on a lightly greased baking sheet.
- Sprinkle with any remaining cornflake mixture.
- Bake fish for about 7-10 minutes (depending on the size of the fish strips).
- Serve with the sauce.
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- 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.
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- Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
- 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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