July 25, 2024

Fish sticks are a great way to get kids to eat fish, and they are healthiest when they’re baked rather than fried. The best part is that when paired with lemon mayo, adults get to enjoy them, too.

Ingredients

Fish Sticks

  • 1¼ pound white fish fillets such as cod, snapper, bass, halibut or hake
  • Juice from ½ a lemon
  • 1 cup panko breadcrumbs
  • ¼ cup cornmeal
  • 1 teaspoon salt
  • Ground black pepper, to taste
  • 2 tablespoons olive oil
  • 2 eggs


Lemon Mayonnaise: 

  • ⅓ cup mayonnaise
  • 2-3 teaspoons freshly squeezed lemon juice, or to taste
  • ¼ teaspoon hot paprika (optional)
Directions
  1. Preheat the oven to 425 degrees. Line a baking tray with parchment paper. Set aside.
  2. Cut the fish fillets into 1-inch strips lengthwise, and then in half horizontally. Let sit in a bowl with lemon juice for 5 minutes.
  3. Meanwhile, in a medium bowl mix together the panko, cornmeal, salt, pepper and olive oil. Mix well.
  4. In a separate bowl, lightly beat the eggs. Pat the fish dry and dip into the eggs, allowing the excess to drip off. Then dip into the panko mixture, pressing to cover the fish evenly with the breadcrumbs. Repeat and transfer to the prepared baking sheet, allowing space between the breaded fish.
  5. Bake until the fish is cooked through and the crust is golden, about 20-25 minutes, turning halfway through.
  6. While the fish is baking, put the mayonnaise into a small bowl. Beat in the lemon juice one teaspoon at a time, until desired consistency and flavor. Beat in the paprika, if using.
  7. If not serving the fish sticks right away, transfer to a wire rack. Serve with the lemon mayo.
Nutrition Facts (per serving)

Calories: 432; Fat: 25g; Saturated Fat: 4g; Polyunsaturated Fat: 10g; Monounsaturated Fat: 10g; Carbohydrates: 20g; Sugar: 1g; Fiber: 1g; Protein: 30g; Sodium: 524mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.

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