Crunchy Baked Fish Sticks With Cucumber Dill Sauce Healthy Recipes

BAKED FISH STICKS RECIPE

Steps:

• Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray or brush lightly with oil.
• Cut fish into "sticks" about three inches long by 1/3-inch wide. Sprinkle all over with 1/2 teaspoon kosher salt and set aside.
• Place flour in a shallow dish. Beat eggs in another shallow dish. Mix breadcrumbs, paprika and garlic powder in a third shallow dish. Drizzle oil over the breadcrumb mixture and mash with a fork, continually until the breadcrumbs are evenly moistened.
• Use one hand for dry ingredients and one for wet ingredients while dredging the fish. Dip a strip of fish in the flour mixture, turning to coat completely. Dip into the eggs, coating completely. Press into the breadcrumb mixture, turning to coat completely. Set on the prepared baking sheet. Continue with the remaining tenders one at a time. Discard any left-over dredging mixtures.
• Transfer the baking sheet of breaded fish into the oven and bake until the fish is cooked through, about 15 minutes.
• Whisk yogurt and mayonnaise in a medium bowl. Stir in relish, mustard, 1/4 teaspoon salt and pepper. Serve with the fish sticks.

FISH STICKS

Steps:

• Preheat the oven to 400 F.
• Add panko breadcrumbs to a parchment lined large baking sheet and spread out in an even layer. Bake for 2 -3 minutes, then stir breadcrumbs and then bake for 2-3 minutes or until breadcrumbs are golden brown. (Watch them closely so they don't burn.) Immediately, remove breadcrumbs from the oven and the sheet. Add freshly grated parmesan cheese to the panko breadcrumbs.
• Season fish pieces with salt, pepper, paprika, onion, and garlic powder.
• Dip each fish stick in flour first, then egg mixture, and lastly breadcrumbs/parmesan mixture. Coat evenly, shake off excess. Set them on a parchment paper lined baking sheet. Repeat with all fish pieces.
• Bake fish sticks for 12 to 15 minutes. Remove from the oven and let them rest for about 5 minutes. Serve with chopped fresh parsley, a drizzle of lemon juice and tartar sauce.

CRISPY BAKED FISH WITH TARTAR SAUCE

Steps:

• Heat the oven to 400 degrees and set a rack in the upper part. In a medium bowl, stir together the mayonnaise, capers, pickles, herbs and Worcestershire sauce. Using a Microplane, finely grate the garlic into the bowl, then grate in the zest of the lemon. (Hold onto the lemon; you'll use the juice later.) Stir to combine and season the tartar sauce to taste with salt and lots of pepper.
• In a small bowl, stir together the panko and olive oil; season with salt and pepper.
• Pat the fish dry on all sides and season lightly all over with salt and pepper. Transfer to a lightly greased or foil-lined sheet pan. Coat the top with a thin layer of the tartar sauce (a scant tablespoon per fillet). Sprinkle the panko evenly on top (about 2 tablespoons per fillet), pressing gently to adhere.
• Bake the fish on the top rack until almost cooked through, 10 to 15 minutes for fillets between ½- and ¾-inch-thick (though you should check earlier, if using a thinner fish). An instant-read thermometer should read somewhere between 125 and 130 degrees when inserted into the thickest part of the fish.
• Meanwhile, add 1 tablespoon juice from the lemon to the tartar sauce and cut the remaining lemon into 4 wedges for serving.
• When the fish is nearly cooked through, switch the oven to broil. Broil the fish on the top rack until the bread crumbs are golden and the fish flakes easily and registers 140 degrees in the thickest part, 2 to 3 minutes. Eat with a spoonful of tartar sauce, more black pepper and a squeeze of lemon. (Any extra tartar sauce will keep for up to a week in the fridge.)