January 22nd, 2014

Oven-Fried Fish Sticks


When I was in grade school I would always beg to buy lunch on “Fish-Sticks” Day.  I still love them!  I recently tried this healthier baked version and I think I have found a new favorite.  The fish is moist and tender, great seasonings add plenty of flavor, and of course, most important- there is lots of crunch without frying!

I recommend you serve your crunchy fish with Crispy Smashed Potatoes or some oven fries; and of course don’t forget the Coleslaw!

Try these Oven-Fried Fish Sticks with Old Bay Dipping Sauce (recipe below), your favorite Tartar Sauce, or  ketchup if your kids prefer.



Oven-Fried Fish Sticks


3/4 cup all-purpose flour, divided use
1 tablespoon Old Bay seasoning
salt and pepper
1/4 cup mayonnaise
2 large eggs
2 tablespoons Dijon mustard
2 cups panko bread crumbs
2 tablespoons vegetable oil
2 pounds skinless haddock fillet, 1 inch thick, sliced crosswise into 1-inch-wide strips*


Adjust oven rack to middle position and heat oven to 450 degrees.  Set wire rack in rimmed baking sheet and spray with vegetable oil spray.

Combine 1/2 cup flour,  Old Bay seasoning, 1/4 teaspoon salt, and 1/8 teaspoon pepper in shallow dish.  Whisk  mayonnaise, remaining 1/4 cup flour, eggs, and mustard together in second shallow dish. Combine panko and oil in 12-inch skillet and toast over medium-high heat until lightly browned, about 5 minutes. Transfer toasted panko to third shallow dish.

Pat haddock dry with paper towels and season with salt and pepper. Working with 1 strip at a time, coat haddock strips lightly with flour mixture; dip in egg mixture; and dredge in panko, pressing to adhere. Transfer to prepared wire rack.


Bake until crumbs are golden and haddock is cooked through, 10 to 12 minutes.
*Note- if you don’t want to make sticks, just cut your fish into nice squares and bake a minute or two more.


Old Bay Dipping Sauce

1/2 cup plain Greek yogurt
1/4 cup mayonnaise
2 teaspoons Dijon mustard
2 teaspoons Old Bay seasoning
salt and pepper

Whisk yogurt, mayonnaise,  mustard, and  Old Bay together in bowl.  Season with salt and pepper to taste.

Recipe adapted from Cook’s Country, April/May 2013

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