Crisp, flavorful and easy to make, these oven-fried fish sticks are a healthy alternative to the frozen variety many of us knew growing up. Serve with homemade tartar sauce (recipe included) and a salad for a quick, easy weeknight meal.Print
Oven-Fried Fish Sticks
Made with firm-fleshed white fish like tilapia or catfish, these homemade, oven-fried fish sticks make a healthy alternative to the frozen, store-bought variety.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- 1 lb firm white fish fillets (tilapia, catfish)
- 1 cup flour
- 1-1/2 teaspoons Old Bay seasoning
- 1 teaspoon salt
- Freshly ground black pepper
- 2 large eggs
- 2 teaspoons milk
- 1-1/2 cups panko crumbs
- 3 tablespoons vegetable oil
- Preheat the oven to 425°F and line a shallow baking pan with aluminum foil. Coat the foil liberally with nonstick cooking spray and set aside.
- Cut the fish fillets into equal-sized strips of about 2-1/2 to 3 inches in length.
- Whisk the eggs and milk together in a shallow dish (a pie plate works well for this) until well combined.
- Combine the flour, Old Bay seasoning, salt, and a few grinds of black pepper on a dinner plate.
- Combine the panko and vegetable oil in a small bowl, then spread on a second plate.
- Working with one piece at a time, dredge the fish in flour first, then dip in the egg mixture, coat in panko crumbs and transfer to the prepared baking pan.
- Once all the fish sticks are arranged on the baking pan, give them a light spray with the cooking spray.
- Bake for 6 to 8 minutes, then turn the fish sticks over and bake for an additional 8 to 10 minutes, or until the crumbs are golden and the fish is cooked through.
- Serve with homemade tartar sauce (recipe follows).
- 1/2 cup mayonnaise
- 1 tablespoon sweet pickle relish (well drained)
- 1 teaspoon Dijon-style mustard
- 1-1/2 tablespoons freshly squeezed lemon juice
- 1 tablespoon sweet onion, very finely chopped
- Salt and freshly ground black pepper
- Combine the mayonnaise, relish, mustard, lemon juice and onion in a small mixing bowl.
- Season to taste with salt and pepper, then transfer to a serving dish and refrigerate until ready to use. Makes about 2/3 cup.