Crunchy-Crusted Fish Sticks

Prep time: 15 minmin
Total time: 30 minmin
Serves: 4
2
eggs
1 1/2 cups
panko breadcrumbs
375 mL
2 tbsp
chopped fresh parsley
30 mL
2 tbsp
grated Parmesan
30 mL
1/2 tsp
each paprika and salt
2 mL
3 tbsp
melted butter
45 mL
1 lb
white fish, such as haddock or cod, cut into 3 x 1-in. (8 X 2.5-cm) sticks
500 g
1/2 cup
all-purpose flour
125 mL
lemon wedges, for serving
tartar sauce (optional)
Per serving (5 fish sticks):
calories
400
fat
14 g
saturated fat
7 g
carbs
41 g
sugar
1 g
protein
27 g
cholestrol
175 mg
fibre
2 g
sodium
830 mg

Directions

  1. Whisk eggs in a shallow bowl. In another shallow bowl, mix breadcrumbs, parsley, Parmesan, paprika and salt. Stir in melted butter to coat crumbs. Dredge fish fingers in flour, shaking off excess. Dip in eggs and then coat in breadcrumb mixture. Set fish sticks on parchment paper-lined baking sheet.

  2. Bake 13 to 15 min. in preheated 425°F (220°C) oven, or until fish is just cooked through.

  3. Serve with lemon wedges and tartar sauce, if using.