Parmesan Crusted Fish Sticks

Have you ever looked at the ingredients for store-bought frozen fish sticks? It's generally a list of about 20 ingredients that are difficult to pronounce and often aren't healthy such as various gums and fillers. These homemade fish sticks are made with just SIX clean ingredients (and that includes the salt and avocado oil!)โ€ฆ you'll never go back to frozen again!

๐Ÿง’ Great for baby led weaning
๐ŸŒพ Gluten-free if you sub ground oats for the breadcrumbs
โฐ 6 ingredients

 1 lb fresh flounder filetWe've also made this recipe with cod
 ยฝ tsp kosher salt
 2 eggsCan substitute with mayo or full fat yogurt
 2 cups seasoned breadcrumbs (#ad)Can also sub with ground up oats to make it gluten-free. We then season the oat mixture with 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/8 tsp oregano, 1/8 tsp basil, and 1/8 tsp salt.
 1/2 cup grated or shredded Parmesan Grated Parmesan will blend in with your breadcrumbs evenly (photos below) while shredded Parmesan will show up as golden pieces on the fish stick (as shown in the main photo above)
 3 tbsp avocado oil
 Sea salt, for sprinkling on the cooked fish sticks before serving
1

Pat your fish with paper towels. Cut flounder into strips about 1" thick and 3" long.

2

Sprinkle salt on both sides of the fish.

3

Lay out 2 large bowls next to each other. One will have the beaten eggs in it, and the other will have the seasoned breadcrumbs mixed with the grated Parmesan cheese.

4

Heat a large skillet on medium to medium-low flame. Add the avocado oil.

5

Take a fork and dip each individual fish strip into the egg mixture to coat, then into the breadcrumb mixture, and finally into the hot skillet. Repeat until skillet is filled. Flip each fish stick until golden on all sides.

6

Repeat for any remaining pieces of fish. Sprinkle with sea salt. Enjoy!

Baking Method Substitution
7

If you don't want to fry your fish sticks, you can always bake them! Heat the oven to 400F. Line a baking sheet with parchment paper. Place fish sticks on the sheet and bake for 12 -15 minutes (on the middle rack) or until the fish is cooked all the way through (we use a thermometer to ensure the fish has reached 145F).

Ingredients

 1 lb fresh flounder filetWe've also made this recipe with cod
 ยฝ tsp kosher salt
 2 eggsCan substitute with mayo or full fat yogurt
 2 cups seasoned breadcrumbs (#ad)Can also sub with ground up oats to make it gluten-free. We then season the oat mixture with 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/8 tsp oregano, 1/8 tsp basil, and 1/8 tsp salt.
 1/2 cup grated or shredded Parmesan Grated Parmesan will blend in with your breadcrumbs evenly (photos below) while shredded Parmesan will show up as golden pieces on the fish stick (as shown in the main photo above)
 3 tbsp avocado oil
 Sea salt, for sprinkling on the cooked fish sticks before serving

Directions

1

Pat your fish with paper towels. Cut flounder into strips about 1" thick and 3" long.

2

Sprinkle salt on both sides of the fish.

3

Lay out 2 large bowls next to each other. One will have the beaten eggs in it, and the other will have the seasoned breadcrumbs mixed with the grated Parmesan cheese.

4

Heat a large skillet on medium to medium-low flame. Add the avocado oil.

5

Take a fork and dip each individual fish strip into the egg mixture to coat, then into the breadcrumb mixture, and finally into the hot skillet. Repeat until skillet is filled. Flip each fish stick until golden on all sides.

6

Repeat for any remaining pieces of fish. Sprinkle with sea salt. Enjoy!

Baking Method Substitution
7

If you don't want to fry your fish sticks, you can always bake them! Heat the oven to 400F. Line a baking sheet with parchment paper. Place fish sticks on the sheet and bake for 12 -15 minutes (on the middle rack) or until the fish is cooked all the way through (we use a thermometer to ensure the fish has reached 145F).

Parmesan Crusted Fish Sticks

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