- 1 lb white fish such as cod, halibut, or tilapia
- 1 TBSP olive oil or use an olive oil spray
- 3 egg whites
- 1/2 cup flour
- 1 1/2 tsp seasoned salt or cajun seasoning
- 1 1/2 tsp garlic powder
- 1 1/2 tsp ground mustard
- 1 1/2 tsp black pepper
- 1 1/2 tsp paprika
- 1/2 cup panko bread crumbs
- 1/2 cup unseasoned breadcrumbs
This recipe is definitely more healthful than the commercially-made versions. Fish sticks are a kids best friend other than chicken tenders and fries of course. For kids who are allergic to shellfish they can easily have these fish sticks and still receive the vitamins and minerals found in seafood. No one likes a soggy fish stick so this recipe is extra special because it turns out nice, crispy and golden brown. For the fish sticks, start with a good fresh white fish. I used cod but you could also use tilapia or halibut or even perch if you have that available. The key to crispy fish sticks is not only the breading method but the size of the pieces. Make sure to slice the fish thin and long or short depending on your preference because the fish will shrink up slightly during the baking process. This go around I did mine thin and short and it resulted in cute little fish nuggets! Let them cool for a few minutes and serve with the yummy tartar sauce.
First, cut your fish into 1/2 inch strips or small nuggets.
Season the fish on each with side salt and pepper. Next set up your breading station- eggs in one bowl, flour in another and breadcrumbs in the last bowl. Now add 1/2 tsp of each of the seasonings above to each of the breading stations. We want some flavor all the way through the cooking process. Mix the seasonings in each station thoroughly and then preheat the oven to 450.
Dredge the fish in the flour then the egg then the breadcrumb mixture. Lay each fish strip or nugget onto a foil lined baking sheet and spray and or drizzle with olive oil. Bake at 450 for 15-20 minutes for fish sticks or 10-15 minutes for fish nuggets. Turn the baking sheet halfway through the baking time.