Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Oven-Baked Fish Sticks

Saturday, April 21, 2018
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Total time
55 minutes
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Preparation time
40 minutes
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Portions
8

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!

Ingredients
or3 cups panko bread crumbs
or1/3 cup olive oil
or1 tablespoon seafood seasoning (such as Old Bay)
orkosher salt
or3 large eggs
or2 1/2 pounds skinless tilapia fillets, cut into 1-inch strips
Preparation
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.
5.
2-4 fish sticks per serving (Depending on cut)
Nutritional information
Per 100 gPer portion (193 g)% DRI
Energy173 kcal333 kcal17 %
Fat7 g14 g21 %
Fatty acids, total saturated1 g3 g13 %
Cholesterol73 mg141 mg47 %
Sodium84 mg161 mg7 %
Carbohydrate10 g18 g6 %
Sugars1 g2 gremove
Fiber1 g2 g9 %
Protein17 g33 gremove