Monday, March 16, 2009

A Feelgood Fish Friday

We've decided to go meatless for Fridays during Lent, so this past Friday, Jamie requested fish again. After having salmon & shrimp recently, he wanted a fish & chip style dinner. This recipe was suggested to me by another Melissa, and while the original recipe includes a dipping sauce; I omitted it and served the fish with tartar sauce and lemon. Also, I changed up the seasonings, since I didn't have any Old Bay.

Jamie loved this fish, he said it was one of the best he's had in a while. Since it was baked and not fried, it was also light too. I served this alongside roasted parsley potato wedges (forgot to take a picture, will make again and post the recipe), raw veggies and low fat dip.

Panko-Crusted Fish Sticks
Seen on Delicious Meliscious, originally from Everyday Food


1 large egg
coarse salt and ground pepper
2 cups panko
1 tablespoon Old Bay Seasoning I omitted, instead I added 1 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp dried mustard, 1/4 tsp dried parsley
2 tablespoons olive oil
1 pound tilapia fillets I used cod


Preheat oven to 475 degrees F, with racks in the middle of the oven. Line a baking sheet with non-stick aluminum foil.Cut tilapia filets in half lengthwise, and then again the other direction. You now have 4 sticks per filet.

Crack egg into shallow bowl, lightly beat with fork. Season with salt and pepper. In another shallow bowl, combine panko, Old Bay, and olive oil. Dip each tilapia stick into egg, shaking off the excess; then into panko mixture, pressing mixture so that it sticks.

Place on prepared baking sheet and bake 12-15 minutes, until panko is lightly browned and fish is cooked through.

Season with salt and pepper and serve tartar alongside fish sticks.


Laure said...

Yum!! This is one of my favorite recipes for a quick and delicious dinner!

Colleen said...

Ooh I've made these too - they are so good!

Lisa said...

I love this idea! We're going meatless on Fridays too for Lent and it's great to find new ideas. And my hubby won't grumble at no meat if it's fried fish and chips! :)