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Introduction
Looking for a delightful and healthier twist on a classic? These crispy oven-baked fish sticks offer a crunchy coating with tender, flaky fish inside. Paired with a zesty lemon herb sauce, it’s a dish that’s perfect for a cozy Valentine’s Day lunch or dinner.
Detailed Ingredients with measures
500g white fish fillets (such as cod), cut into sticks
120g breadcrumbs
60g grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh parsley, chopped
2 eggs
50g all-purpose flour
100ml Greek yogurt
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
1/2 teaspoon lemon zest
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
To prepare your crispy oven-baked fish sticks, preheat the oven to 200°C (392°F) and line a baking sheet with parchment paper. In a shallow bowl, combine the breadcrumbs, grated Parmesan cheese, garlic powder, paprika, salt, black pepper, and chopped parsley for the coating. In another shallow bowl, beat the eggs, and keep flour in a third bowl.
Begin by dredging each fish stick in flour, shaking off any excess, then dip it into the beaten eggs, and coat it in the breadcrumb mixture, pressing gently to ensure it adheres well. Arrange your coated fish sticks on the prepared baking sheet, making sure they don’t touch each other.
Bake them in the preheated oven for 15-20 minutes, or until the fish is cooked through, and the coating turns golden brown and crispy. While the fish sticks are baking, prepare the lemon herb sauce by mixing Greek yogurt, lemon juice, chopped dill, and lemon zest in a small bowl until well combined.
Serve your freshly baked fish sticks hot, accompanied by the zesty lemon herb sauce for dipping, and enjoy this healthier take on a beloved classic!
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat the oven to 200°C (392°F) and line a baking sheet with parchment paper.
Step 2: Prepare the Breadcrumb Mixture
In a shallow bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, black pepper, and chopped parsley.
Step 3: Beat the Eggs
In a separate shallow bowl, beat the eggs until well combined.
Step 4: Prepare the Flour
Place the flour in a third shallow bowl for dredging the fish sticks.
Step 5: Dredge the Fish Sticks
Take each fish stick, dredge it in the flour, shaking off any excess. Then, dip it in the beaten eggs, and finally coat it in the breadcrumb mixture, pressing gently to ensure the coating adheres well.
Step 6: Arrange the Fish Sticks
Place the coated fish sticks on the lined baking sheet, ensuring they are spaced apart and not touching.
Step 7: Bake the Fish Sticks
Bake in the preheated oven for 15-20 minutes, or until the fish sticks are cooked through and the coating is golden brown and crispy.
Step 8: Prepare the Lemon Herb Sauce
While the fish sticks are baking, mix the Greek yogurt, lemon juice, chopped dill, and lemon zest in a small bowl until well combined.
Step 9: Serve the Dish
Once the fish sticks are done, serve them hot alongside the lemon herb sauce for dipping.
Notes
Storage
Leftover fish sticks can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating
To reheat, place the fish sticks in a preheated oven at 180°C (356°F) for about 10 minutes to regain their crispiness.
Variations
Feel free to experiment with different herbs and spices in the breadcrumb mixture for added flavor.
Substitutions
You can substitute the white fish with other firm fish options like haddock or tilapia if preferred.
Storage Instructions
Refrigeration
Store any leftover fish sticks in an airtight container in the refrigerator for up to 2 days. To maintain their crispiness, place a paper towel at the bottom of the container to absorb excess moisture.
Freezing
If you want to store them for a longer period, you can freeze the uncooked fish sticks. Place them in a single layer on a baking sheet, freeze until solid, then transfer to a freezer-safe bag or container. They can be frozen for up to 3 months. For cooked fish sticks, let them cool completely before freezing, and use them within 1 month for the best quality.
Serving Suggestions
Serve the crispy oven-baked fish sticks with the lemon herb sauce for dipping. Pair them with a side of mixed greens or a vibrant coleslaw for added crunch. They also go well with sweet potato fries or a light quinoa salad for a complete meal. For a festive touch, garnish the dish with lemon wedges and extra fresh herbs.
Nutritional Information
Each serving of crispy oven-baked fish sticks (assuming 4 servings) contains approximately:
– Calories: 320
– Protein: 28g
– Carbohydrates: 25g
– Fiber: 2g
– Total Fat: 14g
– Saturated Fat: 4g
– Cholesterol: 150mg
– Sodium: 500mg
Please note that nutritional values may vary depending on specific ingredients used and portion sizes.
Ingredient Substitutions
– **Fish:** Substitute white fish fillets like cod or haddock with salmon or tilapia for a different flavor.
– **Breadcrumbs:** Use panko breadcrumbs for a lighter, crispier texture, or try crushed cornflakes for a gluten-free option.
– **Parmesan Cheese:** Nutritional yeast can be used as a dairy-free alternative that adds a similar flavor.
– **Eggs:** Replace eggs with a flaxseed meal mixture (1 tablespoon flaxseed meal + 2.5 tablespoons water) for a vegan option.
– **Greek Yogurt:** Substitute Greek yogurt with sour cream or a plant-based yogurt for a different taste or dietary requirement.
– **Herbs:** If fresh parsley or dill is unavailable, dried herbs can be used, but reduce the amount to about one-third of fresh.
Cook Techniques
1. Preheating the Oven
Preheating the oven ensures that the fish sticks cook evenly and achieve a crispy texture. Aim for 200°C (392°F) to create the perfect environment for baking.
2. Breading Technique
Use a three-step breading process: first dredge the fish sticks in flour, then dip them in beaten eggs, and finally coat them with the breadcrumb mixture. This method allows for better adhesion of the coating.
3. Arranging for Even Cooking
When placing the fish sticks on the baking sheet, make sure they are spaced apart and not touching. This allows hot air to circulate around them, promoting even cooking and crispiness.
4. Baking Until Golden
Bake the fish sticks for 15-20 minutes, checking for a golden brown color and ensuring the fish is cooked through. The baking time may vary depending on the thickness of the fish.
5. Preparing the Lemon Herb Sauce
Mix Greek yogurt with fresh herbs and lemon to create a tangy sauce. This sauce serves as a refreshing contrast to the crispy fish sticks and adds a burst of flavor.
FAQ
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are fully thawed and patted dry before breading.
What can I substitute for Parmesan cheese?
You may substitute Parmesan cheese with any hard cheese like Pecorino Romano or nutritional yeast for a dairy-free option.
Can I make the fish sticks ahead of time?
Yes, you can prepare the fish sticks and coat them in breadcrumbs ahead of time. Store them in the refrigerator and bake just before serving.
Is there a gluten-free option for this recipe?
To make this recipe gluten-free, substitute all-purpose flour and breadcrumbs with gluten-free alternatives.
What other sauces can I serve with fish sticks?
In addition to lemon herb sauce, consider serving tartar sauce, spicy mayo, or a sweet chili sauce for different flavor profiles.
Conclusion
Enjoy the delightful and healthier twist on classic fish sticks with this recipe. The crispy oven-baked fish sticks combined with the zesty lemon herb sauce create a perfect dish for any occasion, from a cozy Valentine’s Day meal to a casual family dinner. It’s not only tasty but also a fun way to introduce more seafood into your diet.
More recipes suggestions and combination
Sweet Potato Fries
Pair your crispy fish sticks with homemade sweet potato fries for a nutritious side that complements the dish perfectly.
Coleslaw
A refreshing coleslaw with a tangy dressing can add a crunchy texture and a burst of flavor alongside the fish sticks.
Quinoa Salad
A light quinoa salad tossed with cherry tomatoes, cucumber, and a citrus vinaigrette can offer a refreshing contrast to the warm fish.
Grilled Asparagus
Serve the fish sticks with grilled asparagus drizzled with olive oil and lemon for a bright, healthy addition to the meal.
Lemon Garlic Rice
A side of lemon garlic rice can enhance the zesty flavors of the fish sticks while providing a hearty element to the dish.
Avocado Salad
An avocado salad with mixed greens, lemon juice, and a hint of garlic can add creaminess and nutrients to balance the meal.
