Healthy Baked Fish Sticks

Fish sticks or fish fingers – there’s just something about these little chunks of golden loveliness that we can’t get over. Everyone eats fish sticks when they’re young – more often than not when they’re lined up next to some fries with a great big splattering of ketchup – but what makes us carry on eating them into adulthood?

One of my all-time favorite sandwiches is a fish stick, mushy pea and ketchup sandwich. I have no idea whether you even have mushy peas in the US, but if you don’t they’re basically normal peas mixed with a bit of sugar and salt all massed up into a green mess. And I love them.

And yes, those are my floor tiles in the picture above. My kitchen is so teeny tiny that I often run out of counter space when prepping food. If you come round to dinner I promise to prep as much of your food on the counter and not on the floor as possible - deal?

I really can’t get my head around grease-dripping slimy food, so these fish sticks are baked, which I don’t have to tell you makes them so much better for you. Hey, you can even throw them on top of a salad and the weight will literally start dropping off in chunks. I think. I haven’t tested this theory yet.

My Baked Fish Sticks are made with homemade breadcrumbs. I’ve come across ‘Panko Breadcrumbs’ oh so many times in food blogs and decided to find out what they actually were. For anyone who doesn’t know, they’re what I would call real breadcrumbs. Not teeny tiny particles of something that almost resembles bread. We’re talking great big chunks of golden breadcrumbs.

If you can’t get a hold of this type of breadcrumb where you live or can’t be bothered going to the store for the third time today, make your own. Take several slices of bread, chop the crusts off, process the remaining bread until you have very coarse crumbs and bake at 350°F/175°C for around 10 minutes or until they just begin to turn golden. It’s that simple!

Healthy Baked Fish Sticks

Ingredients

2 portions white fish

pinch salt

pinch pepper

1 cup flour

1 egg

1tbsp water

2 cups Panko-style breadcrumbs

pinch garlic powder

pinch onion powder

pinch parsley

Recipe

1. Preheat the oven to 400°F/200°C. Quarter each of your fish fillets and pat dry with kitchen paper. Mix together about 1 cup of flour and a pinch of salt and pepper. Pat each portion of fish into the flour so it’s completely coated on both sides.

2. Lightly beat the egg with the water and place in a shallow dish. Dip each piece of fish in the egg mix and make sure they’re all well-coated.

3. Mix together the breadcrumbs and a pinch of garlic powder, onion powder and parsley. Once again, dip the fish portions into the breadcrumbs and ensure they’re well coated.

4. Grease a wire rack and lay the fish sticks on top. Bake for around 20 minutes – turning half way through – or until the breadcrumbs are golden and the fish is cooked through.

So, when are you coming round for dinner? I'll need to clean the floor.

Here are the link parties I take part in.

Come and join the fun!