These healthy baked fish sticks are an easy and delicious family friendly dinner. This simple recipe is perfect for dinner any night of the week.
Course dinner, family dinner, fish, seafood
Cuisine American, Mediterranean
Keyword cod, family friendly dinner, fish, fish sticks, mediterranean diet recipe, seafood
Prep Time 15 minutesminutes
Cook Time 10 minutesminutes
Servings 4people
Author Brynn McDowell, RD at The Domestic Dietitian
Ingredients
2tbspolive oil
2cupswhole wheat panko breadcrumbs will also work
1tbspdried basil or parsley
10-12ozcod
2tspblack pepper
2eggs
1tspdijon mustard
1/2 cupalmond flourall purpose or whole wheat flour can also be used
2tbsp fresh parsley
Instructions
Lightly heat the olive oil in a pan over medium heat on the stove
Once warm, add the panko and dried herbs, stir to combine and lightly toast until golden brown (about 3 minutes), stiring frequently. Remove from heat and let cool slightly
Preheat the oven to 425 degrees F and line a large baking sheet with parchment paper that is lightly sprayed with non-stick spray
Slice the cod into 1-2 inch thick "sticks". Try to cut the cod as uniform in size as possible to ensure equal cooking times
Season the cod "sticks" with pepper
Place the almond flour in a shallow dish
Place the eggs and dijon mustard in a seperate shallow dish and whisk lightly
For each piece of fish, lightly dredge in the almond flour, then in the egg/dijon mixture and finally in the panko mixture until compeltely coated. Place on the lined baking sheet
Repeat this for each piece of cod and place pan in the oven to bake for 8-10 minutes, until cod is cooked through and crust is golden brown.