Set out two shallow glass dishes pie plates work well. Rinse the salmon fillet and pat dry with paper towels.
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Preheat oven to 350 degrees.
Healthy baked fish sticks recipe. Set a wire rack on a baking sheet. How to make fish sticks start by mixing together the first five ingredients in a shallow bowl a shallow bowl makes coating the fish easier. Crack open the eggs and mix them in a second bowl then blend the panko and breadcrumbs in a third.
Place the flour in a medium bowl and season with the salt and pepper. Step 3 place flour in a second shallow dish and egg. Place a large rimmed baking sheet on the lower rack and heat oven to 500 degrees.
Cut the fish in half to make 2 fillets each about 4 by 4. Place the egg whites in another bowl and beat. Ingredients 1 2 cup dry bread crumbs 1 2 teaspoon salt 1 2 teaspoon paprika 1 2 teaspoon lemon pepper seasoning 1 2 cup all purpose flour 1 large egg beaten 3 4 pound cod fillets cut into 1 inch strips butter flavored cooking spray.
Create dredging station by placing flour in one shallow bowl eggs milk and 1 4 teaspoon creole seasoning in a second. Arrange 2 oven racks in the top and bottom third of the oven. Prepare the fish and chips.
Spray a foil lined baking sheet with cooking spray and set aside. Line baking sheet with silicone baking mat or parchment paper and set aside. Homemade fish sticks are worth the extra dishes we promise.
Coat with cooking spray. Instructions pre heat oven to 475 degrees. Directions preheat the oven to 450 degrees f.
Cooking spray i use a mister 1 pound alaskan skinless cod fillet about 1 inch thick thawed if frozen 3 large egg whites 1 tablespoon dijon mustard 1 2 lemon squeezed 1 8 teaspoon paprika 1 4 teaspoon kosher salt 1 8 teaspoon black pepper. Combine panko garlic powder 1 teaspoon of salt pepper and lemon zest in. Directions step 1 preheat oven to 450 degrees f.
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind with a fraction of the. Advertisement step 2 place breadcrumbs cereal flakes lemon pepper garlic powder paprika and salt in a food processor or blender. Find healthy delicious fish and seafood recipes including crab salmon shrimp and tuna.
In the first dish whisk one egg until light and fluffy. Bake 12 15 minutes depending on how thick your fish is. My kids love fish sticks and figuring out a healthy recipe for them was a high priority when we adapted to a healthier way of eating these take very little time to make and the fish can be cut different sizes to make fish nuggets or regular breaded fillets of fish for the over 5 crowd.
In a large skillet over. Coat the salmon. Healthier recipes from the food and nutrition experts at eatingwell.
For the fish sticks.
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