The Washington PostDemocracy Dies in DarknessStart CookingComment on this storyCommentAdd to your saved recipesSaveBy Ellie Krieger
These fish sticks taste fresher and more flavorful than the packaged kind — and they’re better for you, too, because they are baked rather than fried. The trick for achieving their crisp, golden brown coating without overcooking the fish is to briefly toast the breadcrumbs first. Served with a creamy, yogurt-based tartar sauce, they are easy to pull together and eating them is bound to elicit a childlike joy.
Make ahead: The tartar sauce can be prepared and refrigerated for up to 4 days in advance.
Storage: Refrigerate the leftover fish for up to 2 days, and the sauce for up to 4 days.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
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Ingredients
Directions
Time Icon
Active:
35 mins|
Total: 45 mins
Step 1
Position a rack in the middle of the oven and preheat to 425 degrees.
Step 2
Make the 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.
Step 3
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 4 minutes, stirring halfway through, until golden brown. Return the panko to the bowl; leave the oven on. Once the pan has cooled, wipe it clean, then brush lightly with oil.
Step 4
To the breadcrumbs, 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.
Step 5
Pat the fish dry, then cut into 3- to 4-inch-long and 1-inch-wide 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.
Step 6
Divide among plates, garnish with parsley, if using, and serve with lemon wedges and the tartar sauce.
Substitutions
Scallions >> chives.
Sour pickle >> any pickle of your choice or capers.
Greek yogurt >> sour cream.
Variations
To make these fish sticks in an air fryer, preheat the air fryer on the air fry setting to 400 degrees. 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 7 minutes, or until the coating is deep golden brown and crispy.
You can also air fry from frozen, adding 1 minute to the cook time.
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Nutritional Facts
Per serving: (about 4 pieces fish plus 3 tablespoons sauce)
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Calories
322
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Fat
16 g
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Saturated Fat
3 g
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Carbohydrates
17 g
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Sodium
524 mg
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Cholesterol
101 mg
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Protein
26 g
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Fiber
1 g
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Sugar
1 g
This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.
From cookbook author and registered dietitian nutritionist Ellie Krieger.
Tested by Olga Massov.
Published April 24, 2024
Source link: https://www.washingtonpost.com/recipes/baked-fish-sticks-tartar-sauce/