Parmesan Baked Fish Sticks

Introduction:
Enjoy a healthier twist on a classic favorite with these Parmesan Baked Fish Sticks! Crispy on the outside and tender on the inside, these homemade fish sticks are coated in a flavorful mixture of Parmesan cheese and breadcrumbs, then baked to perfection. This easy recipe is perfect for a family-friendly dinner or a satisfying lunch, and it’s a great way to enjoy a classic comfort food without the extra calories from frying.

Why You’ll Love This Recipe:

• Crispy and delicious: The Parmesan and breadcrumb coating creates a perfect crispy texture without frying.
• Healthy alternative: Baked instead of fried, making it a lighter option.
• Quick and easy: Simple to prepare and cook, making it great for busy weeknights.
• Kid-friendly: A fun and nutritious meal that both kids and adults will love.

Ingredients:

• 1 lb white fish fillets (such as cod, tilapia, or haddock), cut into strips
• 1 cup breadcrumbs (plain or Italian)
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• 2 large eggs
• 1 tablespoon olive oil (optional, for brushing)

Instructions:

1. Preheat the Oven:

• Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

1. Prepare the Breading Mixture:

• In a shallow dish, combine the breadcrumbs, grated Parmesan cheese, garlic powder, paprika, dried oregano, dried basil, salt, and pepper. Mix well.

1. Prepare the Egg Wash:

• In another shallow dish, beat the eggs until well combined.

1. Bread the Fish Sticks:

• Dip each fish strip into the beaten eggs, allowing any excess to drip off. Then coat it thoroughly with the breadcrumb mixture, pressing gently to adhere. Place the coated fish sticks on the prepared baking sheet.

1. Bake:

• If desired, lightly brush the top of each fish stick with olive oil for extra crispiness.
• Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the coating is golden and crispy. The internal temperature of the fish should reach 145°F (63°C).

1. Serve:

• Serve the Parmesan baked fish sticks with your favorite dipping sauce, such as tartar sauce, ketchup, or a lemon aioli. Enjoy with a side of veggies, salad, or fries.

Tips for Success:

• Fish Selection: Choose firm, mild-flavored fish like cod, tilapia, or haddock for best results. Make sure the fillets are thawed and patted dry.
• Coating: Press the breadcrumb mixture onto the fish to ensure a good coating. For extra crunch, use panko breadcrumbs.
• Even Baking: Arrange the fish sticks in a single layer on the baking sheet to ensure even cooking.

Recipe Variations:

• Spicy Version: Add a pinch of cayenne pepper or red pepper flakes to the breadcrumb mixture for a bit of heat.
• Herb Variation: Use fresh herbs like parsley or dill instead of dried herbs for a fresh flavor.
• Cheesy: Mix additional shredded cheese (such as mozzarella or cheddar) into the breadcrumb mixture for a cheesy twist.

Serving Suggestions:

• Serve with a side of coleslaw, roasted vegetables, or a fresh green salad.
• Pair with a dipping sauce like homemade tartar sauce, honey mustard, or a zesty marinara.

Freezing and Storage:

• Storage: Store leftover fish sticks in an airtight container in the refrigerator for up to 3 days.
• Freezing: Freeze cooked fish sticks in a single layer on a baking sheet, then transfer to a freezer-safe container or bag for up to 3 months. Reheat in the oven at 375°F (190°C) until crispy and heated through.
• Reheating: Reheat in the oven to maintain crispiness, or microwave individual portions if needed.

Special Equipment:

• Baking Sheet: Essential for baking the fish sticks.
• Shallow Dishes: Useful for setting up the breading and egg wash stations.

FAQ:

• Can I use frozen fish fillets?
  Yes, just make sure to thaw and pat them dry before breading.
• Can I make these fish sticks ahead of time?
  You can prepare and bread the fish sticks ahead of time. Store them in the refrigerator for up to 24 hours before baking.
• Can I use other types of cheese?
  Yes, you can substitute Parmesan with other cheeses like Asiago or Pecorino for a different flavor.

Preparation Time:

• 15 minutes for preparing the fish and breading mixture.

Cook Time:

• 15-20 minutes for baking.

Total Time:

• 30-35 minutes (including prep and cook time).

Nutrition Information (per serving, assuming 4 servings):

• Calories: 320
• Protein: 28g
• Carbohydrates: 20g
• Fat: 14g
• Saturated Fat: 5g
• Cholesterol: 160mg
• Sodium: 700mg
• Fiber: 2g
• Sugar: 2g

Parmesan Baked Fish Sticks

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• Author: Julie
• Total Time: 30-35 minutes

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Ingredients

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• 1 lb white fish fillets (such as cod, tilapia, or haddock), cut into strips
• 1 cup breadcrumbs (plain or Italian)
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• 2 large eggs
• 1 tablespoon olive oil (optional, for brushing)

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Instructions

• Preheat the Oven:
  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
• Prepare the Breading Mixture:
  • In a shallow dish, combine the breadcrumbs, grated Parmesan cheese, garlic powder, paprika, dried oregano, dried basil, salt, and pepper. Mix well.
• Prepare the Egg Wash:
  • In another shallow dish, beat the eggs until well combined.
• Bread the Fish Sticks:
  • Dip each fish strip into the beaten eggs, allowing any excess to drip off. Then coat it thoroughly with the breadcrumb mixture, pressing gently to adhere. Place the coated fish sticks on the prepared baking sheet.
• Bake:
  • If desired, lightly brush the top of each fish stick with olive oil for extra crispiness.
  • Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and the coating is golden and crispy. The internal temperature of the fish should reach 145°F (63°C).
• Serve:
  • Serve the Parmesan baked fish sticks with your favorite dipping sauce, such as tartar sauce, ketchup, or a lemon aioli. Enjoy with a side of veggies, salad, or fries.

• Prep Time: 15 minutes
• Cook Time: 15-20 minutes

Nutrition

• Serving Size: 4 servings
• Calories: 320 kcal
• Fat: 14g
• Carbohydrates: 20g
• Protein: 28g

Closing Notes:
Have you tried these Parmesan Baked Fish Sticks? Share your experience in the comments below! Don’t forget to tag us on social media with your delicious creations and stay tuned for more easy and tasty recipes.