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Categories:Viewed: 68 - Published at: 8 years ago
Ingredients
- Kosher salt and ground black pepper
- 1 pound firm-flesh white fish, such as cod, sliced into sticks about 1 inch by 3 inches
- 1/2 cup whole grain pastry flour (or white whole wheat flour)
- 1 teaspoon granulated garlic
- 2 slices whole grain bread (or sub 1 cup whole grain breadcrumbs)
- 1 teaspoon dried Italian herbs (optional; if kids don't freak out)
- 1 large egg
- Olive oil, in a spray bottle or mister (or nonstick vegetable spray)
Method
- Preheat the oven to 400 degrees F.
- Salt and pepper the fish sticks.
- Place the flour on a rimmed plate and season with the garlic, mixing with a fork, and set aside.
- Place the bread and herbs (if using) in a food processor and pulse until uniform, but not too small.
- Season with salt and pepper.
- Transfer the breadcrumbs to a shallow baking dish or rimmed plate and set aside.
- Whisk the egg and 1 tablespoon water in a medium bowl.
- Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs.
- Repeat with the remaining pieces of fish.
- Place a metal cooling rack on top of a baking sheet, and mist with olive oil.
- Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes.
- (For even browning, you can turn the fish over halfway through cooking time and spray the second side with olive oil.)
