PARMESAN FISH STICKS
Provided by Ree Drummond : Food Network
Categories main-dish
Time 45m
Yield 5 servings
Number Of Ingredients 11
Steps:
- Preheat the oven to 450 degrees F. Grease a sheet pan with the olive oil.
- Cut the fish fillets into 2 1/2-inch-long and 1-inch-wide strips.
- Combine the flour, salt, and pepper in a shallow bowl. Set aside.
- Combine the breadcrumbs, parsley and butter with a fork in a separate shallow bowl. Add the Parmesan and stir to combine.
- Beat the eggs in a third bowl.
- Bread the fish by giving the strips a good coating of the seasoned flour. Tap off any excess. Dip in the beaten eggs until coated. Roll the egg-coated fish in the crumb mixture. If need be, press the breadcrumbs into the fish. Place on the oiled sheet pan.
- Bake for 10 minutes, then flip the fish sticks and continue cooking until the breading is deep golden and the fish is cooked through, about another 8 minutes.
- Serve with ketchup.
PARMESAN FISH STICKS
Provided by Giada De Laurentiis
Time 21m
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450 degrees F.
- Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.
- Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil. Bake for 15 to 20 minutes until golden brown.
- For the Dipping Sauce:
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
Nutrition Facts : Calories 473 calorie, Fat 19 grams, SaturatedFat 6 grams, Cholesterol 78 milligrams, Sodium 1206 milligrams, Carbohydrate 32 grams, Fiber 1.5 grams, Protein 43 grams, Sugar 4 grams
PARMESAN FISH STICKS
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. -Candy Summerhill, Alexander, Arkansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend., Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere. , Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork.
Nutrition Facts : Calories 281 calories, Fat 11g fat (3g saturated fat), Cholesterol 154mg cholesterol, Sodium 641mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 1g fiber), Protein 28g protein. Diabetic Exchanges
PARMESAN FISH STICKS WITH MALT VINEGAR DIPPING SAUCE
This is an easy-to-make, healthier version of your classic, delicious fish stick. Kids love them and they're fast and easy to make.
Provided by Skif2206
Categories Main Dish Halibut
Time 30m
Yield 4
Number Of Ingredients 12
Steps:
- Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil.
- Whisk flour, salt, and pepper together in a shallow bowl. Beat eggs in a separate bowl until frothy, about 30 seconds. Combine panko bread crumbs, Parmesan cheese, basil, and oregano in a third shallow bowl.
- Dredge fish through the flour mixture until evenly coated, shaking off excess flour. Dip fish into egg, allowing excess egg to drip into bowl. Press fish into the panko mixture until evenly coated. Arrange coated fish on the prepared baking sheet. Drizzle olive oil over fish.
- Cook in the preheated oven until fish sticks are golden brown and flake easily with a fork, about 15 minutes.
- Mix ketchup, mayonnaise, and malt vinegar together in a bowl and serve alongside fish sticks.
Nutrition Facts : Calories 478 calories, Carbohydrate 26.7 g, Cholesterol 156.3 mg, Fat 22.7 g, Fiber 0.6 g, Protein 43.5 g, SaturatedFat 4.4 g, Sodium 554 mg, Sugar 4 g
PARMESAN FISH STICKS WITH MALT VINEGAR DIPPING SAUCE
This is an easy-to-make, healthier version of your classic, delicious fish stick. Kids love them and they're fast and easy to make.
Provided by Skif2206
Categories Main Dish Halibut
Time 30m
Yield 4
Number Of Ingredients 12
Steps:
- Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil.
- Whisk flour, salt, and pepper together in a shallow bowl. Beat eggs in a separate bowl until frothy, about 30 seconds. Combine panko bread crumbs, Parmesan cheese, basil, and oregano in a third shallow bowl.
- Dredge fish through the flour mixture until evenly coated, shaking off excess flour. Dip fish into egg, allowing excess egg to drip into bowl. Press fish into the panko mixture until evenly coated. Arrange coated fish on the prepared baking sheet. Drizzle olive oil over fish.
- Cook in the preheated oven until fish sticks are golden brown and flake easily with a fork, about 15 minutes.
- Mix ketchup, mayonnaise, and malt vinegar together in a bowl and serve alongside fish sticks.
Nutrition Facts : Calories 478 calories, Carbohydrate 26.7 g, Cholesterol 156.3 mg, Fat 22.7 g, Fiber 0.6 g, Protein 43.5 g, SaturatedFat 4.4 g, Sodium 554 mg, Sugar 4 g
PARMESAN FISH STICKS
Even kids who are not big fish-eaters tend to like salmon-and they'll like it even better when it's baked in a cheesy crumb coating. Let them do the dipping and crumb coating to speed the work along. The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing, or vinaigrette if you prefer.
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450°F.
- Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets, each about 4 by 4 1/2 inches. Starting on the longer edge, slice each piece into 1/2-inch strips. Cut any very tall strips in half horizontally so all the pieces are about 1/2 by 1/2 by 4 1/2 inches.
- Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess. Dip the floured salmon in the egg whites and then into the bread-crumb mixture, gently pressing the mixture into the fish. Place the breaded salmon on a liberally oiled baking sheet and drizzle lightly with a bit more olive oil. Bake for 15 to 20 minutes, or until golden brown.
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
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