Crispy Baked Fish Sticks
Elevate your weeknight dinner with these Crispy Baked Fish Sticks, a healthier twist on a childhood favorite! Made from frozen white fish fillets and coated in a delightful blend of dry breadcrumbs, wheat germ, and sesame seeds, these fish sticks are not only high in protein but also packed with flavor. Perfect for dipping in your favorite sauce, they can be enjoyed by the whole family. Easy to prepare and bake in the microwave or the oven, this recipe is a go-to for busy evenings or gathering with friends. Serve them alongside a fresh salad or crispy fries for a complete meal!
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
Frozen white fish fillet
1 lb (Thawed and cut into sticks)
Dry breadcrumbs
1/4 cup (None)
Wheat germ
1/4 cup (None)
Sesame seeds
1/4 cup (None)
Paprika
1 teaspoon (None)
Salt
1/4 teaspoon (None)
Pepper
To taste (None)
Egg
1 (Beaten)
Vegetable oil
1 tablespoon (For brushing and mixing)
Instructions
1
Remove the wrapping from the frozen fish fillets and place them in a shallow dish.
2
Thaw the fish in the microwave on medium-low for 2-3 minutes, or just until you can easily cut through them with a knife. Do not separate the fillets.
3
With a sharp knife, cut the fillets crosswise into 8 even sticks.
4
In another shallow dish, mix together the dry breadcrumbs, wheat germ, sesame seeds, paprika, salt, and pepper to taste.
5
In a separate bowl, beat together the egg and vegetable oil until well combined.
6
Take each fish stick and roll it in the breadcrumb mixture, ensuring it is well coated. Then dip it in the egg mixture, followed by another round in the breadcrumb mixture for extra crunch.
7
Preheat a microwave-safe browning dish according to the manufacturer’s directions (usually HIGH for about 4 minutes). Brush the dish with a little extra oil to prevent sticking.
8
Arrange the coated fish sticks in the browning dish like spokes on a wheel. For an alternate cooking method, you can place them on a roasting rack.
9
Microwave on HIGH for 1 1/2 minutes, then carefully turn the fish sticks over.
10
Continue microwaving on HIGH for an additional 2-3 minutes, or until the fish is opaque and flakes easily when tested with a fork. If using a roasting rack, microwave at HIGH for 5-6 minutes, rotating the dish once during cooking.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Crispy Baked Fish Sticks?
These are a healthier twist on a childhood favorite, made from frozen white fish fillets coated in breadcrumbs, wheat germ, and sesame seeds.
What type of fish should I use?
The recipe calls for 1 lb of frozen white fish fillets.
How much fish do I need for this recipe?
You will need exactly 1 lb of frozen white fish fillets.
Can I use fresh fish instead of frozen?
Yes, but the thawing instructions in the microwave are specifically designed for frozen fillets.
How do I thaw the frozen fish?
Place them in a shallow dish and microwave on medium-low for 2-3 minutes until you can cut them.
Should I separate the fish fillets before thawing?
No, do not separate the fillets; thaw them just enough to cut through with a knife.
How should I cut the fish fillets?
Use a sharp knife to cut the fillets crosswise into 8 even sticks.
What ingredients are in the breading?
The breading contains dry breadcrumbs, wheat germ, sesame seeds, paprika, salt, and pepper.
How much breadcrumbs are needed?
You will need 1/4 cup of dry breadcrumbs.
What is the role of wheat germ in this recipe?
Wheat germ adds nutritional value and contributes to the crispy texture of the coating.
Can I replace the sesame seeds?
Yes, you can substitute them with more breadcrumbs if you prefer, though they add great flavor.
What seasonings are used for the fish?
The recipe uses 1 teaspoon of paprika along with salt and pepper to taste.
How do I prepare the egg mixture?
Beat together 1 egg and 1 tablespoon of vegetable oil until well combined.
What is the process for coating the fish?
Roll the fish in the breadcrumb mixture, dip in the egg mixture, and then roll in the breadcrumbs again.
Why is the fish coated twice in breadcrumbs?
Double coating the fish sticks ensures they have an extra crunchy exterior.
How do I prepare the microwave browning dish?
Preheat it on HIGH for about 4 minutes and brush with oil to prevent sticking.
What if I do not have a browning dish?
You can place the fish sticks on a roasting rack and microwave them on HIGH for 5-6 minutes.
How should I arrange the fish sticks for cooking?
Arrange them in the browning dish like spokes on a wheel for even cooking.
How long do I microwave the fish sticks?
Microwave on HIGH for 1 1/2 minutes, flip them, and then cook for another 2-3 minutes.
When do I turn the fish sticks over?
Carefully turn the fish sticks over after the first 1.5 minutes of microwaving.
How can I tell if the fish is fully cooked?
The fish is done when it is opaque and flakes easily when tested with a fork.
What is the texture of these fish sticks?
They are designed to be crispy on the outside while remaining tender and flaky on the inside.
Are these fish sticks high in protein?
Yes, they are described as a high-protein meal option.
Is this recipe suitable for kids?
Yes, these healthy homemade fish sticks are a kid-friendly favorite.
What side dishes go well with this recipe?
They pair perfectly with a fresh salad, crispy fries, or various dipping sauces.
Can I bake these in a regular oven?
While the instructions focus on the microwave, you can bake them in a conventional oven at 400°F until golden.
How do I prevent the fish from sticking?
Brush the cooking dish or roasting rack with a little extra vegetable oil before adding the fish.
What kind of oil should I use?
Vegetable oil is recommended for both the egg mixture and for greasing the dish.
Is this a healthy recipe?
Yes, it is a healthier, baked alternative to traditional fried fish sticks.
How many fish sticks does this recipe yield?
This recipe makes 8 even fish sticks.