Baked Fish Sticks

Name: Baked Fish Sticks
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Global
Ingredients: 1 large egg; 454 grams firm-flesh white fish, such as cod, sliced into sticks about 1 inch by 3 inches; 1 teaspoon granulated garlic; 1 teaspoon dried Italian herbs (optional; if kids dont freak out); 4 servings Kosher salt and ground black pepper; 2 slices whole grain bread (or sub 1 cup whole grain breadcrumbs); 118 milliliters whole grain pastry flour (or white whole wheat flour)

You can never have too many main course recipes, so give Baked Fish Sticks a try. This recipe serves 4. One portion of this dish contains about 28g of protein, 4g of fat, and a total of 214 calories. From preparation to the plate, this recipe takes approximately 30 minutes. Head to the store and pick up grain pastry flour, kosher salt and ground pepper, grain bread, and a few other things to make it today. It is a good option if you're following a dairy free and pescatarian diet.

Instructions

Preheat the oven to 400 degrees F. Salt and pepper the fish sticks.

Ingredients you will need

Salt And Pepper

Fish

Equipment you will use

Oven

Place the flour on a rimmed plate and season with the garlic, mixing with a fork, and set aside.

Ingredients you will need

Garlic

All Purpose Flour

Place the bread and herbs (if using) in a food processor and pulse until uniform, but not too small. Season with salt and pepper.

Ingredients you will need

Salt And Pepper

Bread

Herbs

Equipment you will use

Food Processor

Transfer the breadcrumbs to a shallow baking dish or rimmed plate and set aside.

Ingredients you will need

Breadcrumbs

Equipment you will use

Baking Pan

Whisk the egg and 1 tablespoon water in a medium bowl. Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs. Repeat with the remaining pieces of fish.

Ingredients you will need

Breadcrumbs

All Purpose Flour

Dip

Water

Fish

Egg

Equipment you will use

Whisk

Bowl

Place a metal cooling rack on top of a baking sheet, and mist with olive oil.

Ingredients you will need

Olive Oil

Equipment you will use

Baking Sheet

Wire Rack

Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes. (For even browning, you can turn the fish over halfway through cooking time and spray the second side with olive oil.)

Ingredients you will need

Olive Oil

Fish

Equipment you will use

Oven

Equipment

Ingredients

Servings:

1large

egg 454grams

firm-flesh white fish, such as cod, sliced into sticks about 1 inch by 3 inches 1teaspoon

granulated garlic 1teaspoon

dried Italian herbs (optional; if kids don't freak out)4servings

Kosher salt and ground black pepper 2slices

whole grain bread (or sub 1 cup whole grain breadcrumbs)118milliliters

whole grain pastry flour (or white whole wheat flour)

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Alois Lageder Terran Alpina Pinot Grigio Vigneti delle Dolomiti. Reviewers quite like it with a 4.3 out of 5 star rating and a price of about 16 dollars per bottle.