Crispy Baked Fish Sticks

I try to keep fish (and shrimp, always shrimp) on hand in the freezer- just as I might chicken or ground turkey/beef. I usually have some salmon or cod. Maybe founder, mahi, or tilapia. Fish is one of my favorite weeknight dinners- it’s easy to thaw last-minute (under running water or in a bowl of room temperature water) and super fast to cook. Even marinating fish takes practically no time at all (if necessary). Plus, fish is so good for you (as long as you’re careful about the quality of the fish you purchase). And I love it.

Since I’m feeding a toddler (but not for much longer!), I felt compelled to master a fish stick recipe. I’ve never purchased frozen fish sticks, so I can’t really compare, but I suspect these are much fresher/healthier/tastier. And NOT fried, but baked and still crispy! Firm white fish will work best- cod is an economical choice. The method is simple: dredge in flour (spiked with garlic, onion powder, and smoked paprika), dip in egg, and coat in panko breadcrumbs seasoned with Italian herbs. Mist with a little cooking spray and bake on a metal rack (to prevent soggy-bottoms) until golden and flaky.

Serve with whatever you love most for dipping- ketchup, honey-mustard, tarter sauce, a fancy aioli. Leftover fish sticks piled on Ciabatta with lettuce, avocado, and spicy mayo make for an amazing lunch the next day!

Crispy Baked Fish Sticks

INGREDIENTS

1 lb. cod fillets, cut into strips
1 cup panko breadcrumbs
1 tsp. Italian seasoning (you can make your own with a mixture of dried basil oregano thyme, etc.)
1/2 cup whole wheat pastry or all-purpose flour
3/4 tsp. garlic powder
1/8 tsp. onion powder (optional)
1 tsp. smoked paprika (optional)
salt and freshly ground black pepper
1-2 eggs 1-2 Tbsp. water
ketchup, tarter sauce, honey-mustard, or smoky aioli, etc., for dipping

DIRECTIONS

1. Preheat the oven to 400 F.

2. Salt and pepper the fish sticks. Place the flour on a rimmed plate and season with the garlic, onion powder (optional), and smoked paprika (optional), mixing with a fork, and set aside.

3. Place the breadcrumbs and herbs in a shallow baking dish or rimmed plate, season with salt and pepper, and set aside.

4. Whisk the egg and 1 tablespoon water in a medium bowl. Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs. Repeat with the remaining pieces of fish. (If you run out of egg wash, whisk another egg with 1 tablespoon of water.)

5. Place a metal cooling rack on top of a baking sheet, and mist with olive oil. Place the fish sticks on the rack and bake until the fish is cooked through, about 10-12 minutes. Serve immediately with sauce of choice for dipping.

Serves 4.

(Adapted from Food Network)