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healthy baked fish sticks
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Healthy Baked Fish Sticks

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 minutes
Cook Time 10 minutes
Servings 4 people
Author Brynn McDowell, RD at The Domestic Dietitian

Ingredients

  • 2 tbsp olive oil
  • 2 cups whole wheat panko breadcrumbs will also work
  • 1 tbsp dried basil or parsley
  • 10-12 oz cod
  • 2 tsp black pepper
  • 2 eggs
  • 1 tsp dijon mustard
  • 1/2 cup almond flour all purpose or whole wheat flour can also be used
  • 2 tbsp 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.
  • Garnish with freshly chopped parsley