Youthful memories
Baked fish sticks are a healthful way to channel a childhood favourite
I have the happiest memories of eating fish sticks as a child. I loved that I could eat them with my fingers, dunking them in ketchup like french fries. They tasted even better on the rare evenings I got to have them for dinner on a folding tray in the living room while watching television.
I recently considered a package of frozen fish sticks at the grocery store. I was pleasantly surprised at the simplicity of their ingredients — just fish, oil and bread crumbs. But knowing how easy they are to whip up, how much fresher tasting and more flavourful they can be when homemade, I decided to make my own.
My trick for achieving a beautifully browned, crunchy coating without risking overcooking the fish is to toast the bread crumbs first. So, I tossed some panko with olive oil and popped it in the oven until it took on a nice, golden-brown colour.
Then I got to dipping — first in some flour, then the egg mixture and, finally, the seasoned bread crumbs. The batons of coated fish went back on the same sheet pan and into the oven.
The fish came out with a crunchy exterior and the most tender, flaky interior. They hit the spot just as I had hoped.
BAKED FISH STICKS WITH TARTAR SAUCE
Serves: 4
FOR THE TARTAR SAUCE
1/3 cup (80 mL) low-fat or full-fat Greek yogurt
3 tbsp (45 mL) mayonnaise
1/4 cup (60 mL) finely chopped sour pickle (1 small pickle)
2 tbsp (30 mL) chopped scallion
FOR THE FISH STICKS
1 1/2 cups (375 mL) panko
2 tbsp (30 mL) olive oil, plus more for the pan
2 tsp (10 mL) sweet paprika
1 tsp (5 mL) granulated garlic
1/2 tsp (2.5 mL) fine salt
2 large eggs
1 tsp (5 mL) Dijon mustard
1/3 cup (80 mL) whole-wheat pastry flour or all-purpose flour
1 lb (454 g) firm white fish fillets, such as cod, scrod, hake, haddock, halibut or tilapia
Chopped fresh flat-leaf parsley, for serving (optional) lemon wedges, for serving
Position rack in middle of oven and preheat to 425 F (220 C).
Make tartar sauce: In a medium bowl, stir together the yogurt, mayonnaise, pickle and scallion until combined. Use right away, or transfer to a lidded jar and refrigerate until needed. You should have about 3/4 cup (180 mL).
Make the fish sticks: In a medium bowl, toss the panko with the oil until evenly coated. Transfer the mixture to a large sheet pan and toast in the oven for about four minutes, stirring halfway through, until golden brown. Return the panko to the bowl; leave the oven on. Once pan has cooled, wipe it clean, then brush lightly with oil.
To the bread crumbs, add the paprika, garlic and salt and stir to combine. In another medium bowl, whisk the eggs together with the mustard until combined. Put the flour on a shallow plate.
Pat the fish dry, then cut into three- to four-inch-long (7.6- 10.16 cm) and one-inch-wide (2.5 cm) batons. Dip each piece of the fish into the flour, shaking off the excess. Then dip it into the egg mixture, shaking off the excess, and finally coat in the breadcrumbs, pressing to adhere. Transfer to the prepared sheet pan and bake for about 10 minutes, or until the coating is deep golden brown flaky and the fish is flaky and opaque on the inside.
Divide among plates, garnish with parsley, if using, and serve with lemon wedges and the tartar sauce.
Variations: To make these fish sticks in an air fryer, preheat the air fryer on the air fry setting to 400 F (205 C). Combine the breadcrumbs with the oil and spices without toasting in the oven and proceed with the recipe as instructed with the following modifications: Air fry in two batches, or as needed, for seven minutes, or until the coating is deep golden brown and crispy. You can also air fry from frozen, adding one minute to the cook time.