NOT SO FISHY STICKS

Amarante

Wed, Sep 13 2017, 9:47 pm

Easy to make in quantity - freeze uncooked and then cook from frozen when needed. Much healthier than any store bought frozen fish steaks. Tilapia is cheaper but cod is delicious.

NOT SO FISHY STICKS

Excerpt From: Polly Conner & Rachel Tiemeyer. “From Freezer to Table.” iBooks.

Fish sticks are a childhood staple, no? I grew up on the fried, processed ones from the freezer section and admit I loved them as a kid. So I wondered if a homemade version could ever rival those sticks of yore. Guess what? A minor miracle has occurred in my house: All my kids and even my husband and I like these Not So Fishy Sticks! They are baked and contain only all-natural, wholesome ingredients.

Tilapia is a mild fish that’s perfect for the non-fish lover in your home, but cod will work, too. The panko and pecans give the breading some crunch, while the Parmesan and pantry-staple seasonings add great flavor. The best part for busy families is that these healthy fish sticks go from freezer to table in about 15 minutes! —RACHEL

Yield: 6 servings (2–3 sticks per person)

1 pound tilapia fillets (thawed, if previously frozen)
¾ teaspoon salt
½ teaspoon ground black pepper
½ cup pecans, pulsed in food processor until consistency of bread crumbs
½ cup finely grated Parmesan cheese
½ cup whole wheat panko bread crumbs (recommended: Kikkoman brand; plain panko bread crumbs will work as a substitution)
1 teaspoon dried parsley, crushed in hand
1 teaspoon garlic powder
1 large egg
Lemon slices, all-natural ketchup, or tartar sauce (optional)

1. Preheat the oven to 475°F. Line a sheet pan with parchment paper or foil, or coat liberally with cooking spray.

2. Pat the fish dry. Cut the fillets into 3" sticks. Season evenly with the salt and pepper on both sides.

3. In a shallow dish or bowl, combine the pecans, cheese, bread crumbs, parsley, and garlic powder. In another bowl, whisk the egg and a splash of water with a fork.

4. To batter each fish stick, dip the fish into the egg mixture and let the excess drip off. Then dip in the bread crumb mixture, coating both sides well. Lay the fish sticks on the sheet pan, making sure they don’t touch. Spray the tops of the fish sticks with cooking spray. Turn them over and spray the other side, giving each side a light coating of oil. (Freezing instructions begin here.)

5. Bake for 6 to 10 minutes, turning once, or until the fish flakes easily and is no longer translucent in the middle. Serve with a squeeze of fresh lemon and/or ketchup or tartar sauce, if desired.

Freezer Meal Instructions

TO FREEZE: Place the sheet pan with the breaded fish sticks in the freezer for about 2 hours to flash freeze them. Once frozen, place them carefully in a freezer bag or container, squeeze out all the air, seal, and freeze.

TO PREPARE FROM FROZEN: Preheat the oven to 475°F. Place the fish sticks on a sheet pan covered in parchment paper, foil, or liberally coated with cooking spray. Bake from frozen for about 15 minutes, or until they flake easily and are no longer translucent inside.