These fish sticks are much healthier than the typical store-bought variety, as they will be lower in sodium and will be fresh. You can even find whole grain panko to increase the fiber!
2 cups panko bread crumbs
Nonstick olive oil cooking spray
3/4 teaspoon salt
1 teaspoon black pepper
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon garlic powder
1/4 teaspoon cayenne pepper, only if you like a little bit of heat
2 large eggs
2 tablespoons milk of choice
1 ¼ pound cod fillets
Preheat the oven to 400 degrees F.
Pat the fish fillet dry on both sides with a paper towel. Cut the fish into 1-inch thick sticks/strips. They should be about 3 inches long, but this will vary based on your fish fillet.
Add panko bread crumbs to a large baking sheet and spread out in an even layer. Spray bread crumbs with nonstick olive oil cooking spray. Bake for 2 minutes, then stir bread crumbs (or just give the pan a shake) and then bake for 2-3 minutes or until bread crumbs are golden brown. Keep heat in the oven.
Transfer bread crumbs to a medium bowl. Whisk in spices: salt, black pepper, onion powder, paprika, garlic powder and cayenne pepper. Set aside.
In a separate medium bowl, whisk together the eggs and almond milk. Set aside.
Line the large baking sheet with an oven safe wire metal rack. Spray with nonstick cooking spray.
Dip each fish piece into the egg mixture, then use a tong to grab and toss into the breadcrumb mixture and roll it in completely coat with breadcrumbs. Use tongs to transfer each fish stick to the wire rack, placing about 1 inch apart.
Generously spray the tops of the fish sticks with nonstick spray. Bake in the oven for 15-20 minutes until cooked through. Serves 4. Makes 12-16 fish sticks.
Serving size: 4 fish sticks
Calories: 255; Fat: 3.5g; Saturated fat: 0.9g; Carbohydrates: 21.9g; Fiber: 1.4g; Sugar: 1.2g; Protein: 32g
Printable recipe available at: https://www.ambitiouskitchen.com/homemade-baked-fish-sticks/