BAKED PARMESAN FISH STICKS
Provided by Food Network Kitchen
Categories main-dish
Time 50m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Position a rack in the upper third of the oven; preheat to 425 degrees F. Brush a baking sheet with olive oil; set aside. Cut the cod crosswise into 3/4-inch-thick pieces (about 16). Season generously with salt.
- Heat the olive oil in a small skillet over medium heat. Add the panko and cook, tossing, until golden brown, 6 to 8 minutes. Transfer to a shallow dish and let cool completely.
- Add the parmesan to the panko. Spread the flour in a separate shallow dish. Lightly beat the egg whites in a third shallow dish.
- Dredge the fish in the flour, then dip in the beaten egg whites, letting the excess drip off, then dip in the panko mixture, patting to adhere. Transfer to the prepared baking sheet.
- Bake until the fish is cooked through and the coating is golden brown and crisp, 15 to 18 minutes. Serve with warm marinara sauce.
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
BAKED FISH STICKS
Steps:
- Preheat the oven to 375 degrees. Salt and pepper the cod strips.
- Create a breading station for the fish. In one bowl add the flour. In the second bowl whisk together the eggs and salt. In the last bowl add the Panko, parmesan cheese, old bay seasoning, and garlic powder.
- First dip the cod in the flour, then the egg, and lastly the Panko mix.
- Place on a parchment paper lined baking sheet. Bake for 15-20 minutes or golden and crispy.
Nutrition Facts : Calories 302 kcal, Carbohydrate 25 g, Protein 31 g, Fat 8 g, SaturatedFat 3 g, TransFat 1 g, Cholesterol 153 mg, Sodium 717 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.)
PARMESAN FISH STICKS
Even kids who are not big fish-eaters tend to like salmon-and they'll like it even better when it's baked in a cheesy crumb coating. Let them do the dipping and crumb coating to speed the work along. The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing, or vinaigrette if you prefer.
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450°F.
- Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets, each about 4 by 4 1/2 inches. Starting on the longer edge, slice each piece into 1/2-inch strips. Cut any very tall strips in half horizontally so all the pieces are about 1/2 by 1/2 by 4 1/2 inches.
- Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess. Dip the floured salmon in the egg whites and then into the bread-crumb mixture, gently pressing the mixture into the fish. Place the breaded salmon on a liberally oiled baking sheet and drizzle lightly with a bit more olive oil. Bake for 15 to 20 minutes, or until golden brown.
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
BAKED PARMESAN FISH
Here's an easy way to work an elegant fish dish into your menu. I sometimes sprinkle the golden fillets with slivered or sliced almonds before baking. My husband, 13-year-old daughter and I love this tasty way to eat fish. -Carolyn Brinkmeyer, Aurora, Colorado
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a shallow bowl, combine the cheese, flour, paprika, salt and pepper. In another shallow bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the cheese mixture. , Arrange in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 154 calories, Fat 5g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 382mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchanges
BAKED PARMESAN FISH
Healthier and tastier way to serve fish. I have used flounder, catfish, grouper, perch and tilapia with great results.If your fish is not getting crispy try broiling it for a minute or so to get it crispy. Oh and parmesan from a can is ok but treat yourself and use freshly grated. You will be oh so happy you did.
Provided by Mamas Kitchen Hope
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Beat egg and milk in a shallow bowl and set aside. In a zipper bag combine breading ingredients.
- One at a time dip fillets in egg, shake off excess and turn or shake in breading in bag.
- Bake uncovered on an oiled baking sheet at 350 degrees for about 25 minutes or until fish flakes easily with a fork.
- Can be served with lemon wedges if desired.
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