Crispy Oven-Baked Fish Sticks |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
|
Fresh and free of additives, this kid-friendly entrée is a healthy choice, especially when compared to its frozen commercial counterparts. Ingredients:
3/4 cup whole-wheat panko (japanese breadcrumbs) |
1 tablespoon grated fresh parmesan cheese |
1 teaspoon grated lemon rind |
cooking spray |
1 pound skinless pacific cod or other firm white fish fillets |
1/4 teaspoon salt |
1/4 teaspoon freshly ground black pepper |
2 tablespoons all-purpose flour |
1 large egg, beaten |
Directions:
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.
3. Cut fish into 16 (3 x 1inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.
4. Bake at 450° for 8 minutes or until desired degree of doneness.
5. Young Chefs can:
6. Mix breadcrumb ingredients
7. Help pat dry fish
8. Older Chefs can:
9. Measure breadcrumbs
10. Beat egg
11. Place fish in flour, egg, and then breadcrumb mixture
|
|