Food + Recipes

Parmesan Fish Sticks

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July 12, 2010

To save time, make one meal that will please everyone. Panko bread crumbs and Parmesan cheese give fish sticks a sophisticated twist that picky eaters and foodies will both love.

Parmesan Fish Sticks
Serves 4
Prep time: 15 minutes
Cook time: 15 minutes

INGREDIENTS
Fish Sticks
1 1/2 pounds tilapia filets, cut into wide strips
2 large eggs, beaten
2 cups panko bread crumbs
1/4 cup grated Parmesan cheese
1 tablespoon Creole seasoning
2 tablespoons fresh parsley, chopped
Lemon wedges, to garnish
Salt and freshly ground black pepper, to taste

Homemade Tartar Sauce
1 cup nonfat Greek yogurt
2 tablespoons Dijon mustard
2 tablespoons relish

Tip: Panko bread crumbs give fish sticks a perfectly crisp, golden-brown texture, but feel free to use whatever bread crumbs you have on hand.

INSTRUCTIONS

Move racks to the top third and bottom third of your oven, then preheat oven to 450°F. Line 2 baking sheets with aluminum foil, then set aside.
To make the tartar sauce, whisk together Greek yogurt, Dijon mustard and relish in a small bowl, then refrigerate until serving.
Pour eggs into a wide shallow bowl, then season with salt and pepper. In a separate bowl, combine panko bread crumbs, Parmesan cheese and Creole seasoning.
Dip tilapia into egg mixture and shake off any excess, then dip into the panko mixture and press gently to bind. Place on prepared baking sheets.
Bake for 12 to 15 minutes, rotating the baking sheets halfway through, until lightly browned.
Serve with a side of homemade tartar sauce and garnish with lemon wedges and parsley.