Healthy Homemade Fish Sticks
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.
Ingredients
- 8 Flounder fish fillets
- 1 Cup all-purpose flour
- 3/4 Cup Grated Pecorino Romano
- 3 Tsp Salt
- Ground pepper to taste
- 2 Tsp Onion powder
- 1 Tsp Garlic powder
- 3 Eggs
- 1 Tbsp Water
- 3 Tbsp Avocado oil or olive oil
Instructions
- 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.
- 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.