Homestead on Lakeside

If you need a quick meal when nothing is defrosted for dinner,  fish is the way to go. Fish is like our fast food. This fish stick meal is always a crowd pleaser from my kids. They actually shouted, “Yay,” when they found out what was for dinner. Follow along with me as I make healthy homemade fish sticks.

We usually get our frozen fish or shrimp from Costco. They have the best price for wild caught fish. Our Costco carries wild caught salmon, flounder, and gulf shrimp. Once in a while, we’ll get some fish from the grocery butcher counter when we’re looking for a bit of variety.

These breaded and baked fish sticks are made with wild caught flounder. Flounder lends itself really well to fish sticks because the fillets are small and flat. They are easy to handle and bake quickly.

Check out my lemon butter shrimp recipe for another fast food dinner option.

Healthy Homemade Fish Stick Recipe:

• 8 flounder fillets (cut in half, yielding 16 pieces of fish)
• 1 cup of flour (I like to use all-purpose einkorn flour because it’s low in gluten)
• 3/4 cup of grated Pecorino Romano cheese
• 3 tsp of salt
• Ground pepper to taste
• 2 tsp of onion powder
• 1 tsp of garlic powder
• 3 eggs
• 1 tbsp of water
• Avocado oil or olive oil

Healthy Homemade Fish Stick Ingredients:

If your fish is frozen. Keep the fillets in the plastic wrapping and set in the sink submerged in water for about 30 minutes to defrost.

Start by preheating the oven to 400F.  In two separate bowls, mix the flour, cheese, salt, pepper, onion, and garlic. In the other bowl, whisk the eggs and water together.

Remove the defrosted fish from the package and set it on a plate or chopping board. I like to remove the fish from the packaging over the sick to keep all of the fish juice over the sink.

Flounder fillets will often have small bones running down the center of the fish. Using a serrated knife. Cut down each side of the bones and remove a thin slice from the center of the fish. You will be left with two small fish fillets. The pieces that were on either side of the bones.

Prepare the baking sheet by oiling it before putting any fish on it. I used an avocado oil spray. I’ve also used olive oil many times. Both work great.

Breading the Fish

Then, dip one fillet at a time in the flour mixture, then the egg mixture,  and back into the flour mixture. Place the breaded fish on a baking sheet. 

Once all of the fish pieces are breaded and on the pan. Spray or drizzle oil over each piece of fish.

Place in the oven and bake for about 15 minutes.  The time will vary slightly based on the size of your fish. You can check the doneness after 10 minutes by flipping one piece over. If the side that was down on the pan is browned well, then it’s time to flip all of the pieces. If you flip the fish too early, they will fall apart too easily.

After flipping the fish, bake for another 10 minutes or so until both sides are crispy and golden brown.

Your fish sticks are ready to eat! I hope you enjoy them as much as we do.

We ate them with rice and green beans. They would be yummy with French fries, too.

Thanks for stopping by and following along as ai made healthy homemade fish sticks. For more homemade family inspiration and recipes follow along @homesteadonlakeside.

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