Tuesday, September 17, 2013

What's For Dinner: Baked Fish Sticks

UPDATE: Please make sure to double check ingredients each time you buy. I hope I never overlook anything but it’s possible and ingredients can change. A lot of my posts are over two years old and since I have gone back dairy soy free I have discovered a few items I use to buy all the time that now have soy in them.

Healthy quick meals that your kids will eat can be hard to find. Here is a fast easy recipe for baked fish sticks. Not only are these better for you than frozen, but they taste so much better. Plus, if you want you can freeze some of these to make a quick healthy lunch, dinner, or snack. *Make sure you check for bones.

Baked Fish Sticks


6 tablespoons Olive Oil
2 cups Panko (toasted)
1/4 teaspoon Cayenne Pepper
3 Eggs (beaten)
1.5 pounds Boneless Cod or Halibut Fillets (cut into 3/4-inch pieces)

Step 1
In a large skillet over medium heat, toast panko with 4 tablespoons olive oil 10 minutes stirring till brown (just pour the oil over panko in pan). When brown, transfer to shallow dish and let cool.

Rub the remaining 2 tablespoons olive oil on a sheet tray and preheat it in 450°F oven.

Step 2
Mix together the panko and cayenne pepper in a shallow dish. Put eggs in a separate shallow dish.

Step 3
First, dip the fish in the panko crumbs. Then, dip them in the beaten eggs and finally back in the panko to coat them.

Step 4
Once all of the fish is coated, arrange the fillets on the preheated oiled baking sheet.

Bake for five minutes then turn fish and bake for about five minutes more, until they are just cooked through.

Serve with ketchup (all natural is best) or tartar sauce (be careful with tartar sauce, you might have to make your own to get soy free). I also serve with Alexia Sweet Potato Fries. This dairy soy free dinner will only take you 30 minutes.

Original Recipe from The Chew: Unfried Fish Sticks by Daphne Oz

You can also find me on Pintrest @DairySoyFreeMom