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Homemade Fish Sticks

I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. —Jennifer Rowland, Elizabethtown, Kentucky
  • Total Time
    Prep/Total Time: 25 min.
  • Makes
    2 servings

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

Directions

  • Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere.
  • Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.
Nutrition Facts
1 serving: 278 calories, 4g fat (1g saturated fat), 129mg cholesterol, 718mg sodium, 25g carbohydrate (2g sugars, 1g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.
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Reviews

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Average Rating:
  • JANENOV46
    Feb 9, 2018

    These were the bomb. The only thing I did different was cook them in the air fryer.

  • pols005
    Sep 25, 2017

    This is a great recipe to get people who don't love fish to eat it. Perfect for weeknight ease. Btw, don't get hung up on the cod it calls for. I used catfish because I already had some in the freezer - cheaper and it turned out great.

  • LeslieH
    Apr 7, 2017

    Okay

  • cynandtom
    Apr 7, 2017

    Quick, easy and yummy! We drizzled with melted butter rather than cooking spray.

  • Susie77
    Mar 19, 2017

    This is a healthy and excellent way to fix a firm-fleshed fish; we have whitefish easily available up here in the UP and that is what I used. Dredging the fish in flour first lets the batter stick .... great tip! Like one reviewer said, I also added Parmesan cheese to my crumb mixture.Easy tartar sauce: One tablespoon of mayo or Miracle Whip, one tsp. of sweet pickle relish, a dash of lemon juice, and a dash of Old Bay if you like it to zing. Use these ratios to make as much as you need.

  • gina.kapfhamer
    Feb 6, 2017

    A quick and easy dinner. Thank goodness for another totally kid-friendly recipe!

  • NJ_mommy_1
    Nov 7, 2016

    This was very good but I did a couple of things differently. I used flounder instead of cod, I buttered the pan instead of using cooking spray and I added grated Parmesan cheese to the bread crumb mixture to give it more flavor. I will be making this again, thanks!

  • WVAFEMALE
    Nov 4, 2015

    First recipe that I have been able to keep the coating on the fish. This is a quick, easy and delicious recipe. I made it into fillets instead of sticks. Sides were asian rice and california vegetable blend.

  • slowstitch
    Sep 19, 2015

    My husband and I enjoyed this recipe. I left the fish fillets whole and used a meat thermometer to check the internal temperature since the fillets were thick. The only change I will make the next time I cook these will be to decrease the amount of salt. Thank you for sharing your recipe, Jennifer!

  • angcy
    Aug 8, 2015

    This recipe is good. I used Cod and it smelled really fishy during the baking process. However, the taste of the fish was not at all fishy. Picky toddlers and husband like the dish. I will try it with tilapia next time.