Description
Super easy, a great way to use fish, and a tasty way to throw together a weeknight dinner bowl. Borrowed from Diane Morrisey’s book, ‘You Got This!’, if the fish is cut in pieces and ready to go then dinner is minutes away, and you can toss together whatever else you’re enjoying these with while they bake. We made a fish taco ‘bowl’ with rice, coleslaw, tortilla chips, Sally Sauce and a quick mango salsa – enjoy!
Ingredients
Cod Sticks
2 lbs. cod fillets, cut into 1-inch strips, and lightly seasoned all over with sea salt and freshly ground pepper
1 c. flour AND 1/2 t. salt AND 1 t. smoked paprika
2 or 3 eggs
1 1/2 to 2 c. panko AND 1/4 c. chopped fresh parsley
avocado or olive oil spray for cooking
Easy Mango Salsa – we chopped up a combo of mango, red pepper, onion, jalapeno, cilantro, lime juice and salt
Instructions
Line a large sheet with parchment, lightly spray it with oil, and preheat the oven to 400. In 3 separate shallow bowls, whisk together the flour/salt/paprika, start with whisking 2 eggs in the second and the panko and parsley in the third bowl.
Taking one piece of cod at a time, dredge it completely in the flour mix, shake off the excess, then dip in the egg, then the panko mix – make sure to press in the panko so it stays put – then lay on your prepared baking sheet. Repeat with all remaining cod, adding to each dredging mix as needed.
When all of the cod is on the pan, lightly and completely spray all of the pieces and bake for 10 minutes. Remove the pan from the oven and carefully flip every one over, then bake for 10 minutes more until the internal temperature reaches 145 degrees. Prepare your bowls or enjoy straight up as true fish sticks with some Tartar Sauce!