fryday: oven-fried fish sticks


Oven-Fried Fish Sticks by Fortune Goodies

About this time two years ago, I went pescatarian for a month hoping that I might eat healthier and lose a few pounds. Things didn’t quite pan out. You see, instead of cooking fresh salmon or tilapia filets, I found myself ordering Filet-O-Fish after Filet-O-Fish. I visited the Golden Arches more in that one month than I had in all my many years since high school. Suffice it to say, no pounds were lost that month, quite the opposite actually.

I’ve since sworn off the pescatarian lifestyle. Turns out I need my options. But if I had to do it again, I now have this great recipe for healthier oven-fried fish sticks to fall back on.

Fish Stick ingredients

The players: haddock filets, olive oil, almond flour, panko breadcrumbs, Old Bay seasoning, dried parsley, onion powder, and good-ol’ salt and pepper. 

Making Oven-Fried Fish Sticks

Cut your filets into pieces one-inch wide and the length of your choice. I kept mine small and stumpy to maximize my tartar sauce dipping potential.

Next, brush fish sticks with olive oil, coat them in a mixture of almond meal, panko breadcrumbs and seasonings, and bake until crispy.

Oven-Fried Fish Sticks please

The result: flavorful, nearly guilt-free fish sticks that I’d pick over a Filet-o-Fish any day of the week. Except maybe Mondays. I never want to cook on Mondays.

Lucky for us, Monday is still a few days away, so please have yourself a happy Sunday, Saturday and Fryday!

oven-fried fish sticks
for the fish sticks
  1. About 1 pound of haddock or halibut filets, cut into 1-inch sticks
  2. ½ cup almond flour
  3. ¼ cup panko bread crumbs
  4. ½ teaspoon sea salt
  5. ¼ teaspoon black pepper
  6. ½ teaspoon onion powder
  7. ½ teaspoon old bay seasoning
  8. 1 teaspoon dried parsley
  9. 2 tablespoons olive oil
for the tartar sauce
  1. ¼ cup mayo
  2. 1 tablespoon sweet relish
  3. ¼ teaspoon old bay seasoning
  1. Preheat oven to 400 degrees. Line baking sheet with aluminum foil and brush foil with about one tablespoon olive oil.
  2. In a shallow bowl, combine almond flour, panko bread crumbs, and remaining seasonings. Mix well.
  3. Brush fish sticks on both sides with remaining tablespoon of olive oil.
  4. Roll fish sticks, one at a time, in the breading mix until completely coated.
  5. Lay fish sticks on prepared baking sheet, about 1-inch apart.
  6. Bake for about 10 to 12 minutes, before flipping them over and baking an additional 10 minutes or until golden brown and sizzling.
  7. Remove from the oven and serve immediately.
to make the tartar sauce
  1. Combine mayo, sweet relish and old bay seasoning in small bowl. Mix well.
Fortune Goodies

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