BAKED FISH AND CHIPS
Baking fish and chips is not only easier and less messy than frying, but it also has the distinct advantage of allowing you to cook both fish and potatoes at the same time in your oven. The key to getting the crunchiest fries is to cut them thin (leave the skin on for extra flavor) and spread them out in one layer onto a preheated sheet pan to jump-start the crisping. (If you want to save a few minutes, start the potatoes in the oven while you prepare the fish.) We've paired this dish with a piquant horseradish tartar sauce, but ketchup works well, too, particularly for the grade-school set.
Provided by Melissa Clark
Categories dinner, finger foods, main course
Time 1h
Yield 4 servings
Number Of Ingredients 19
Steps:
- Make the horseradish tartar sauce: In a small bowl, whisk together all of the ingredients. Cover and refrigerate until ready to use.
- Prepare the fish and chips: Arrange 2 oven racks in the top and bottom third of the oven. Place a large rimmed baking sheet on the lower rack and heat oven to 500 degrees.
- In a large skillet over medium heat, warm 2 tablespoons oil. Stir in panko, thyme, garlic and 1/2 teaspoon pepper. Cook, stirring frequently, until crumbs are evenly dark golden brown, about 5 minutes. Transfer immediately to a bowl.
- In a separate bowl, whisk together mustard and eggs. Place flour in a third bowl.
- Grease an oven-safe wire rack with oil and place it over another rimmed baking sheet. Season fish with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge each piece of fish in the flour, then mustard mixture, then panko mixture, making sure it is well coated with each one before moving to the next. Transfer fish to the wire rack. (You can bread the fish up to 4 hours ahead; store in the refrigerator, uncovered, either on the rack or just on a plate.)
- In a large bowl, toss together potatoes, the remaining 4 tablespoons oil, 1/2 teaspoon salt and 1/2 teaspoon pepper. Carefully spread potatoes out on the preheated baking sheet and return to oven's lower rack. Roast until slightly golden and crispy, tossing after 15 minutes.
- Reduce oven temperature to 425 degrees and transfer the second pan, with the fish still on the wire rack, to oven's top rack. Bake until fish is flaky and golden and potatoes are well browned and tender, about 10 to 15 minutes more.
- Salt fish and potatoes immediately after removing from oven. Serve hot, with tartar sauce alongside for dipping.
Nutrition Facts : @context http, Calories 917, UnsaturatedFat 39 grams, Carbohydrate 78 grams, Fat 49 grams, Fiber 5 grams, Protein 42 grams, SaturatedFat 8 grams, Sodium 1097 milligrams, Sugar 2 grams, TransFat 0 grams
OVEN-BAKED ALMOND FISH STICKS
Steps:
- Preheat the oven to 425 degrees F.
- Mix the almonds, bran flakes, wheat germ, sea salt, garlic powder, cayenne pepper and oregano together in a medium bowl. Crack the eggs into a separate small bowl and beat until frothy.
- Coat a baking pan with the olive oil. Dip the fish sticks first in the egg mixture, and then into the almond mixture. Place the fish sticks on the prepared pan.
- Bake until lightly browned, 10 to 15 minutes. Serve with your favorite marinara sauce as a dip.
Nutrition Facts : Calories 315 calorie, Fat 18 grams, SaturatedFat 2 grams, Cholesterol 119 milligrams, Sodium 554 milligrams, Carbohydrate 10 grams, Fiber 4 grams, Protein 29 grams, Sugar 2 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
HOMEMADE FISH STICKS
I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. -Jennifer Rowland, Elizabethtown, Kentucky
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere., Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once.
Nutrition Facts : Calories 278 calories, Fat 4g fat (1g saturated fat), Cholesterol 129mg cholesterol, Sodium 718mg sodium, Carbohydrate 25g carbohydrate (2g sugars, Fiber 1g fiber), Protein 33g protein. Diabetic Exchanges
OVEN-BAKED FISH STICKS WITH EASY TARTAR SAUCE (KID-FRIENDLY)
Although cod is stated in the ingredients this recipe will work good using tilapia or white fish fillets. This will serve about 3 people, but can be easily doubled. The already crushed cornflake crumbs that you purchase in a small box will not work as well for this recipe, the texture is too fine and the fish sticks will not be as crispy, try to use regular cornflakes cereal and grind them in your processor. You can double the tartar sauce recipe if you prefer more sauce, try to make the sauce even up to a day ahead to blend flavors. This is a great recipe for kids of all ages LOL!
Provided by Kittencalrecipezazz
Categories Lunch/Snacks
Time 45m
Yield 3-4 serving(s)
Number Of Ingredients 12
Steps:
- Set oven to 475°F (set oven rack to second-lowest position, or the middle rack).
- In a bowl mix together the mayo, sweet relish, garlic powder and lemon juice; whisk to blend, and season with salt and pepper, cover and refrigerate until ready to use.
- Process the cornflakes with a pinch of seasoning salt and black pepper on a processor until coarse crumbs form (leave the crumbs coarse, don't grind them to a fine texture) transfer the crumbs to a bowl and mix in lemon peel.
- In a small bowl mix together the melted butter with about 2-3 tablespoon fresh lemon juice until well combined.
- Season the fish with black pepper (and more salt if desired) then brush the fish with the lemon butter to coat on all sides.
- Dip the fish into the cornflake mixture coating completely.
- Arrange the fish on a lightly greased baking sheet.
- Sprinkle with any remaining cornflake mixture.
- Bake fish for about 7-10 minutes (depending on the size of the fish strips).
- Serve with the sauce.
OVEN BAKED FISH
Fresh summer vegetables like spinach, corn, and tomatoes will make this easy oven baked fish one of your weeknight favorites!
Provided by Lucy Brewer
Categories Fish
Time 40m
Number Of Ingredients 10
Steps:
- Preheat oven to 400º. Lightly spray the foil and place 2 cups spinach on each piece of foil. Sprinkle 1/4 tablespoon minced garlic over the spinach, add a little salt and pepper, and drizzle with ¼ tablespoon olive oil.
- Place the fish fillets on top of the spinach and sprinkle each with ½ teaspoon Cajun seasoning.
- Stir together the corn, tomatoes, and parsley and spoon over the fish fillets. Sprinkle with salt and pepper and drizzle with ¼ tablespoon olive oil.
- Fold foil over the center of the fish and twist together, then fold up each end and seal together. Place packets on baking sheet and bake for twenty minutes. Remove baking sheet from oven. Serve fish immediately, either in the foil packets or drain the juice and place on a plate.
Nutrition Facts : ServingSize 4 servings, Calories 461 kcal, Carbohydrate 38 g, Protein 53 g, SaturatedFat 2 g, Cholesterol 113 mg, Sodium 173 mg, Fiber 6 g, Sugar 9 g
EASY BAKED FISH
Steps:
- Preheat oven to 450 degrees F (230 degrees C). Spray a 9x13-inch baking dish with cooking spray.
- Heat chicken broth, butter, wine, lemon juice, basil, salt, and black pepper in a saucepan over medium heat until butter is melted, about 5 minutes.
- Stir rice, onion, bell pepper, peas, and garlic in prepared baking dish. Arrange sole fillets over rice mixture and top with tomato slices. Pour butter mixture over fish, rice, and vegetables. Cover baking dish with aluminum foil.
- Bake in preheated oven until fish is easily flaked with a fork and rice is tender, 20 to 25 minutes. Serve with lemon wedges.
Nutrition Facts : Calories 393.3 calories, Carbohydrate 38.2 g, Cholesterol 91.3 mg, Fat 13.6 g, Fiber 3.8 g, Protein 27.1 g, SaturatedFat 7.7 g, Sodium 635.5 mg, Sugar 5.5 g
BAKED SALMON FISH STICKS
Salmon is one of my favorite foods. It is high in Omega-3 oils. This recipe comes from "Cooking with the Diabetic Chef". Serve with your favorite sauce.
Provided by PaulaG
Categories Healthy
Time 45m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Spray a baking sheet with non-stick cooking spray and set aside.
- In a shallow dish, combine the corn meal, black pepper and garlic powder.
- Dip the salmon slices into the milk and then dredge in the corn meal mixture, coating completely.
- Place the coated salmon on the prepared baking sheet, allow to rest 10 to 15 minutes.
- While the salmon rests, preheat oven to 375 degree; place the salmon sticks in oven and bake for 25 to 30 minutes or until the sticks flake easily.
Nutrition Facts : Calories 284, Fat 6.3, SaturatedFat 1.2, Cholesterol 53.5, Sodium 132.8, Carbohydrate 27.8, Fiber 2.4, Sugar 0.2, Protein 28.4
BAKED FISH STICKS RECIPE
These crispy baked fish sticks (or fish fingers as they're also known) are so easy and so much healthier than boxed frozen fish sticks. They're ready in just 30 minutes! Serve them with this light tartar sauce made with Greek yogurt for a kid friendly dinner.
Provided by Katie
Categories Main Course
Time 30m
Number Of Ingredients 13
Steps:
- Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray or brush lightly with oil.
- Cut fish into "sticks" about three inches long by 1/3-inch wide. Sprinkle all over with 1/2 teaspoon kosher salt and set aside.
- Place flour in a shallow dish. Beat eggs in another shallow dish. Mix breadcrumbs, paprika and garlic powder in a third shallow dish. Drizzle oil over the breadcrumb mixture and mash with a fork, continually until the breadcrumbs are evenly moistened.
- Use one hand for dry ingredients and one for wet ingredients while dredging the fish. Dip a strip of fish in the flour mixture, turning to coat completely. Dip into the eggs, coating completely. Press into the breadcrumb mixture, turning to coat completely. Set on the prepared baking sheet. Continue with the remaining tenders one at a time. Discard any left-over dredging mixtures.
- Transfer the baking sheet of breaded fish into the oven and bake until the fish is cooked through, about 15 minutes.
- Whisk yogurt and mayonnaise in a medium bowl. Stir in relish, mustard, 1/4 teaspoon salt and pepper. Serve with the fish sticks.
Nutrition Facts : ServingSize 4 fish sticks, Calories 339 calories, Sugar 3 g, Sodium 594 mg, Fat 17 g, SaturatedFat 3 g, Carbohydrate 18 g, Fiber 1 g, Protein 27 g
FISH STICKS
These homemade oven baked fish sticks are perfectly crispy and so easy to make! Cod strips are coated in seasoned panko breadcrumbs and they are ready to enjoy in less than 30 minutes.
Provided by Neli Howard | Delicious Meets Healthy
Categories Main Course
Time 30m
Number Of Ingredients 13
Steps:
- Preheat the oven to 400 F.
- Add panko breadcrumbs to a parchment lined large baking sheet and spread out in an even layer. Bake for 2 -3 minutes, then stir breadcrumbs and then bake for 2-3 minutes or until breadcrumbs are golden brown. (Watch them closely so they don't burn.) Immediately, remove breadcrumbs from the oven and the sheet. Add freshly grated parmesan cheese to the panko breadcrumbs.
- Season fish pieces with salt, pepper, paprika, onion, and garlic powder.
- Dip each fish stick in flour first, then egg mixture, and lastly breadcrumbs/parmesan mixture. Coat evenly, shake off excess. Set them on a parchment paper lined baking sheet. Repeat with all fish pieces.
- Bake fish sticks for 12 to 15 minutes. Remove from the oven and let them rest for about 5 minutes. Serve with chopped fresh parsley, a drizzle of lemon juice and tartar sauce.
Nutrition Facts : Calories 317 kcal, Carbohydrate 19 g, Protein 41 g, Fat 7 g, SaturatedFat 3 g, TransFat 1 g, Cholesterol 166 mg, Sodium 952 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 3 g, ServingSize 1 serving
BAKED FISH STICKS
Provided by Melissa d'Arabian : Food Network
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Preheat the oven to 400 degrees F.
- Salt and pepper the fish sticks. Place the flour on a rimmed plate and season with the garlic, mixing with a fork, and set aside.
- Place the bread and herbs (if using) in a food processor and pulse until uniform, but not too small. Season with salt and pepper. Transfer the breadcrumbs to a shallow baking dish or rimmed plate and set aside.
- Whisk the egg and 1 tablespoon water in a medium bowl. Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs. Repeat with the remaining pieces of fish.
- Place a metal cooling rack on top of a baking sheet, and mist with olive oil. Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes. (For even browning, you can turn the fish over halfway through cooking time and spray the second side with olive oil.)
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OVEN-BAKED FISH STICKS RECIPE - REAL SIMPLE
From realsimple.com
3/5 (162)Total Time 55 minsServings 8Calories 325 per serving
- Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water.
- Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets.
- Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
- The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.
CRISPY BAKED FISH STICKS - RACHAEL RAY IN SEASON
From rachaelraymag.com
Total Time 20 mins
- Spread the oil on a baking sheet and position on a rack in the upper third of the oven; preheat to 450 degrees .
- In a large bowl, combine the panko, salt and cayenne. In another bowl, beat the eggs. Coat the fish with the seasoned panko, dip in the beaten eggs, then recoat with the panko; transfer to a plate.
- Arrange the fish on the preheated pan and bake, turning once, until just cooked through, about 10 minutes.
FISH FINGERS RECIPE - RECIPETIN EATS
From recipetineats.com
5/5 (53)Category MainsCuisine WesternCalories 266 per serving
- Toast breadcrumbs: Spread breadcrumbs on tray. Spray with oil, bake 4 minutes until golden. Transfer toasted breadcrumbs into bowl, add remaining Crumb ingredients and mix.
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- Heat oven to 400°F and cover a baking sheet with aluminum foil and spray the foil with nonstick spray. Spray a metal rack and place it over the baking sheet. Set aside.
BAKED FISH STICKS - KEVIN IS COOKING
From keviniscooking.com
5/5 (6)Total Time 40 minsCategory Appetizer, Dinner, LunchCalories 595 per serving
- Place egg, flour and Panko breadcrumbs in separate bowls. Season each piece of fish with the salt and lemon pepper seasoning.
- Dip fish pieces in flour to coat both sides. Dip in egg, shake off excess, then in Panko bread crumbs, patting gently for coating to adhere.
- Place a 13x9” baking dish in the oven to get hot for at least 15 minutes. Add the 3 tablespoons of the melted butter to the heated baking dish and arrange the fish sticks on top with plenty of room on each side so they “fry” not "steam".
BAKED MAHI MAHI FISH STICKS - INSPIRATION KITCHEN
From inspirationkitchen.com
Estimated Reading Time 4 mins
- Preheat oven with rack in the center of the oven. Liberally spray a baking sheet with cooking oil. Set aside.
- Pour buttermilk into a large bowl and add fish strips to coat. Let fish marinate 15-30 minutes in the refrigerator, covered.
- In dredging dish, mix parmesan, breadcrumbs, panko, garlic, cayenne and salt (optional) together until evenly blended.
- Remove fish from buttermilk and dredge in bread crumbs, pressing breadcrumbs into fish to adhere. Place on prepared baking sheet.
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OVEN-FRIED FISH STICKS WITH TARTAR SAUCE RECIPE | MYRECIPES
From myrecipes.com
Servings 4Calories 279 per servingTotal Time 50 mins
- To prepare fish sticks, place flour in a shallow dish or bowl. Place breadcrumbs in a second shallow dish or bowl. Combine 3 tablespoons water and egg in a third shallow dish or bowl, stirring with a whisk.
- Cut fish into 20 (4 x 1/2-inch) strips. Dredge fish in flour, shaking off excess. Dip fish in egg mixture, and dredge in breadcrumbs. Place on a baking sheet coated with cooking spray. Coat fish with cooking spray.
OVEN BAKED FISH STICKS - SWEET AND SAVORY MEALS
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5/5 (4)Total Time 30 minsCategory Main CourseCalories 164 per serving
- In a shallow dish or pie pan, whisk together the flour, salt and pepper, paprika, garlic powder, and onion powder.
OVEN-FRIED FISH STICKS RECIPE - MYGOURMETCONNECTION
From mygourmetconnection.com
5/5 (1)Category SeafoodCuisine AmericanTotal Time 30 mins
- Start by making the tartar sauce. Combine the mayonnaise, relish, mustard, lemon juice and onion in a small mixing bowl.
- Season to taste with salt and pepper, then transfer to a serving dish and refrigerate until ready to use. Makes about 2/3 cup.
- Preheat the oven to 425°F and line a shallow baking pan with aluminum foil. Coat the foil liberally with nonstick cooking spray and set aside.
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Ratings 22Calories 229 per servingCategory Appetizer
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5/5 (1)Total Time 35 minsCategory Seafood
- Pour the buttermilk over the fish and move the strips around to ensure they are completely coated in the buttermilk. Let the fish sit in the buttermilk for 10 minutes.
- In a pie dish or shallow pan whisk together the breadcrumbs, flour, paprika, garlic powder, onion powder, remaining salt and pepper.
TILAPIA FISH STICKS - BUDGET BYTES
From budgetbytes.com
5/5 (9)Total Time 25 minsCategory Dinner, Lunch, Main CourseCalories 473 per serving
- Thaw the tilapia filets (if frozen) by running the sealed packets under cool water for about 5 minutes. Slice each filet length-wise into two or three pieces (depending on width) and then horizontally to yield 4-6 sticks (see photos below).
- Prepare the breading station by collecting three bowls. In the first bowl combine the flour and cajun seasoning (or salt, pepper, any other seasonings). In the second bowl whisk two eggs. In the third bowl place the panko bread crumbs.
- Bread the tilapia sticks by first coating in seasoned flour then dipping in egg and finally coating in panko crumbs. Place the breaded sticks on a plate until all of the sticks have been breaded.
- Heat a large skillet with 2 Tbsp of vegetable oil over medium/high heat. When the pan is very hot it is ready for the fish (a drop of water will sizzle furiously when dropped in the skillet) . Place half of the sticks in the pan and cook on each side until golden brown in color. Drain the fish sticks on a plate covered with paper towel. Wipe out the pan, add the rest of the vegetable oil (2 Tbsp) and cook the second half of the fish sticks the same way.
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Reviews 4Category DinnerCuisine AmericanTotal Time 20 mins
- Preheat the oven to 425 degrees F and place a wire rack over a rimmed baking sheet. Spray with nonstick spray and set aside.
- Place the flour, eggs, and Panko into separate wide bowls in a little assembly-line. Coat each piece of fish in the flour, then eggs, then Panko. Set onto the prepared wire rack. Finish all of the fish.
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