Fish can be a challenging food to get kids to try and enjoy due to smell or texture factors. This homemade recipe helps make it fun! Fish sticks are a friendly way to introduce more seafood into their diet. The crumbs add crunch which makes it easier for kids to dip into their favourite sauce. For more tips, check out 5 ways to encourage your kids to eat more fish.
Homemade Fish Sticks (6 Servings)
Ingredients
1 lb white fish fillets of your choice, sliced in 1-inch thick pieces, skinned (ex. tilapia, cod or Pollock)
½ cup all-purpose flour
½ tsp fine sea salt
¼ tsp freshly ground black pepper
3 eggs
1 cup grated Parmesan cheese
1 cup Panko bread crumbs
Directions
- Preheat oven to 450°F. Line a large baking sheet with parchment paper.
- Rinse the fish fillets and pat dry with paper towel. Slice into 1-inch thick pieces.
- Place the flour, salt, and pepper in a medium bowl. Stir to combine.
- In a separate medium bowl, whisk the eggs.
- Combine the bread crumbs and Parmesan cheese in a third bowl.
- Coat the fish pieces in the seasoned flour, dip into the eggs and then the Parmesan mixture, gently pressing the mixture into the fish.
- Place the breaded fish sticks onto the baking sheet. Drizzle lightly with olive oil and bake for 15 to 20 minutes or until crispy and golden brown.
- Enjoy!
Nutritional Information (per serving):
288 calories, 557 mg sodium, 24 g carbohydrates, 27 g protein, 9 g fat (4 g saturated fat, 0 g trans fat, 5 g unsaturated fat), 1 g sugar, 1 g fibre.
Recipe adapted from here and approved by Emma Minden, Registered Dietitian, Wholesome Kids Catering.