FishWatch

Easy Oven-Fried Fish Sticks

Ingredients:

 

1 1/4 pounds cod fillets
1 egg white
1 tablespoon prepared mustard (optional)
1 tablespoon water
1/2 cup bread crumbs
1 tablespoon dry mustard
1/8 teaspoon ground white pepper
2 ounces sharp cheddar cheese (optional)

 

Cut cod fillets into equal “sticks.” In a shallow bowl, whisk together egg white, prepared mustard, and water with a fork until thoroughly blended. In another shallow bowl, mix together bread crumbs, dry mustard, and pepper. Coat a baking sheet with vegetable cooking spray. Dip fish sticks into egg white/mustard mixture and coat on all sides, then dredge in seasoned bread crumbs, coating evenly. Place on prepared baking sheet and bake in a 450 degrees Fahrenheit oven for 6 minutes. Turn sticks over and continue baking for 4 minutes. Remove sticks to a serving platter. Quickly sprinkle cheddar over tops of fish sticks and serve immediately, with lemon wedge, if desired.

 

Recipe credit: Mariner’s Menu: 30 Years of Fresh Seafood Ideas by Joyce Taylor, 2003, North Carolina Sea Grant, www.ncseagrant.org.

 

Recipe from Delaware Sea Grant