Dive into this healthier kid-friendly version of the classic fish sticks. The recipe is versatile enough to make with various fish as well as different flavor and texture enhancers.
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INGREDIENTS
- 1/3 cup all-purpose flour
- 2 large eggs
- 1 cup of whole-wheat or gluten-free Panko bread crumbs
- 2 tablespoons garlic powder
- 1/3 cup grated Parmesan cheese
- 1 pound white, flaky fish, such as cod, tilapia, mahimahi
- Cooking spray
- 1/8 teaspoon black pepper
- ¼ teaspoon kosher salt
DIRECTIONS
- Preheat oven to 450 F. Spray baking sheet with oil.
- Whisk eggs in small bowl. Combine flour with salt and pepper in separate bowl. In a third bowl toss bread crumbs with cheese and garlic powder.
- Cut fillets into strips 1 inch wide by 2 inches long.
- Pat fish dry with paper towel. Dip first into flour mixture, coating both sides. Second dip in eggs, then crumbs mixture, patting to help coating adhere to surface. Place on prepared baking sheet.
- Spritz top of fish with oil and bake about 12 minutes or until the crumbs are golden and fish is cooked through to internal temperature of 145 F.