Baked Fish Sticks

Ever wonder what's really in those processed fish sticks? Did you know they are made with minced bits of fish, stuck together with starches, fillers, and artificial flavorings that actually mask the natural taste of the fish. They are normally sprayed with oil to achieve that nice golden brown in your oven. 

So here's a really simple recipe for some homemade fish sticks. The best part is my picky eater LOVES them!

Make a double batch of these and freeze one batch so you have them ready for a quick weeknight meal.

Baked Fish Sticks


1/2 cup whole wheat bread crumbs
2 tbs parsley ( can use dried basil  too)
1/4 cup almond meal flour ( can use all-purpose or whole grain) + 5 tbs of flour to mix
2 eggs
1/4 tsp salt
1/4 tsp pepper
3 tbsp Greek yogurt or sour cream
1/2 tsp old bay spice (or paprika)
24 oz cod, skinless, 1 to 1/2 inches thick (thawed if frozen)


Adjust an oven rack to the middle position and heat the oven to 425 degrees. Coat the baking sheet or use parchment paper. Set aside.

Place 1/4 cup of the flour in a shallow dish. In a second shallow dish, whisk together the eggs, yogurt, spices, and 1/4 tsp pepper until combined, then whisk the + 5 tbs of flour until smooth. Spread the breadcrumb mixture in a third shallow dish and add your herb of choice.

Pat the cod fillets dry with paper towels and season with 1/8 tsp salt and 1/8 tsp pepper. Dredge the cod in the flour and shake off the excess. Coat all sides of the cod with the egg mixture, allowing the excess to drip off. Coat all sides of the cod with a thick layer of the bread-crumb mixture, pressing to help the crumbs adhere. 

Lay the cod on the baking sheet.

Bake the cod until thickest part registers 140 degrees on thermometer, 18-25 minutes.

Serve with lemon and your favorite dip.

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