I have been wanting to make some kind of oven baked fish stick for some time now. I finally buckled down and did some research, looked through several versions, and, in the end, created by own recipe. I thought these had a great balance of spice, tang, and crispiness . . . yet still kept the calories in check. I used Panko bread crumbs (which are found in most grocery stores), but you could easily use a whole wheat bread crumb or, if you’re trying to eat gluten free, you can use crushed Rice Chex. I served these with a side of sweet potato fries (oven baked, of course!) and found this to be a lovely dinner for me and my man.
Oven Baked Fish Sticks
1 T. nonfat greek yogurt
1 T. fresh lime juice
1/8 tsp. onion powder
1/8 tsp. black pepper
1/2 tsp. salt
1/2 tsp. paprika
1/2 tsp. lemon-pepper seasoning
1/3 cup dry bread crumbs (I used Panko)
8 oz. cod fillets, cut into 1-inch strips
Butter-flavored cooking spray
Place first 7 ingredients a shallow bowl. Mix to combine.
Combine bread crumbs in another shallow blow. Dip fish in the yogurt mixture then roll in the crumb mixture.
Place on a baking sheet coated with cooking spray. (I like to place a sheet of foil on my backing sheet and then coat with cooking spray. This makes clean-up MUCH easier.) Spritz fish sticks with butter-flavored spray. Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once.
Nutritional Information (Per Serving)
Fat: 1.1g (0.1g)