Jkawe

Mediterranean

Baked Parmesan Fish Sticks

My Baked Parmesan Fish Sticks are made with Tilapia filets cut into strips or nuggets, before being breaded with panko and Parmesan cheese and baked in the oven.

  • Prep20 min
  • Cook10 min
  • Total30 min
  • Makes4 servings
  • Calories580
Baked Parmesan Fish Sticks

Method

  1. 1

    Preheat the oven to 400° and spray a cookie sheet with cooking spray.

  2. 2

    Combine the flour, Italian seasoning, salt and pepper together in a shallow dish.

  3. 3

    In another dish whisk the eggs.

  4. 4

    In a third shallow dish combine the parmesan, panko and parsley flakes and stir well. Cut the tilapia filets into strips or nugget sized pieces.

  5. 5

    Dredge each piece in the flour, then the egg and finally in the panko mixture.Place the fish on the baking sheet and place in the oven.

  6. 6

    Bake the fish for 10-12 minutes or until they reach an internal temparture of 145 degrees F. Combine the sauce ingredients together in a bowl and serve alongside the fish.

Notes

Air Fryer: These can also be cooked in the air fryer at 400°. Spray with cooking spray, then fry for 8 minutes, then flip, spray and fry for an additional 4 minutes. Storage: Store in an airtight container in the refrigerator for up to 5 days. Once the fish sticks have been baked, allow the fish sticks to cool then place into an airtight container and store in the freezer for up to 3 months. When ready to enjoy, remove the fish sticks from the freezer and allow to thaw in the refrigerator. Then reheat in a warm oven or in the microwave. Always ensure you season the flour before you start the process of breading the fish. It is the seasoned flour which seasons that actual fish filets. At each stage of breading the fish filets, shake off any excess before moving to the next stage of the breading process. This helps to ensure a crisp coating, rather than a soggy one! Take care to properly space out the fish sticks on the baking tray. Don’t place them too close together or you risk steaming, rather than baking the fish sticks.

Per serving

  • Carbs27 g
  • Protein48 g
  • Fat31 g
  • Fiber2 g

Also filed under

Mediterranean Seafood

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