Fish sticks are fun, kid-friendly fare for dinners, lunches or snacks, and homemade varieties are easy to make and healthier than frozen brands. This dairy-free recipe uses panko breadcrumbs, which typically have a much lower salt content than other prepared breadcrumbs which also usually contain dairy. For an egg-free variation, try substituting the eggs and lemon juice with dairy-free soy mayonnaise.
Fish sticks can be frozen in an air-tight container for up to 2 weeks after baking and cooled. Simply reheat them in a 350 F oven or microwave when ready to eat!
Serves 6 kids
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 2 lb. white fish fillets, such as sole, cod or tilapia, finely chopped and lightly salted
- 2 large eggs, separated
- 2 ½ cups panko bread crumbs
- 2 T. dried thyme
- 1 t. salt
- 1 T. olive oil
- 1 cup flour
- 1 T. fresh lemon juice
Preparation:
1. Preheat the oven to 450 F. Lightly oil a large baking sheet and set aside.
2. In a small bowl, combined the chopped fish with 1 of the egg whites, stirring until mixture just holds together. Set aside.
3. In another small bowl, combine the panko breadcrumbs, thyme, salt and oil until well mixed. Place the flour in a small bowl and set aside. Place the remaining egg yolks and white with the lemon juice in another small bowl.
4. Using your hands, form “sticks” out of the fish mixture by rolling small amounts of the mixture between your palms. Roll these in the flour until well coated, then dip them in the egg-and-lemon mixture. Dredge the sticks in the panko mixture until completely coated and place on the prepared sheet. Bake fish sticks for about 20 minutes or until golden brown, flipping the sticks halfway through to ensure even browning. Serve warm.
