PARMESAN FISH STICKS
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. -Candy Summerhill, Alexander, Arkansas
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend., Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere. , Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork.
Nutrition Facts : Calories 281 calories, Fat 11g fat (3g saturated fat), Cholesterol 154mg cholesterol, Sodium 641mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 1g fiber), Protein 28g protein. Diabetic Exchanges
BAKED FLOUNDER WITH PANKO AND PARMESAN
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
- Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
- Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.
Nutrition Facts : Calories 331.1 calories, Carbohydrate 19.6 g, Cholesterol 101.6 mg, Fat 17.6 g, Fiber 0.2 g, Protein 29.2 g, SaturatedFat 10.2 g, Sodium 800.1 mg, Sugar 0.1 g
PARMESAN FISH STICKS WITH GLAZED CARROTS
Fish sticks are a cafeteria classic. Make an elevated version tonight with this recipe for parmesan fish sticks with glazed carrots!
Categories comfort food dinner fish main dish
Time 50m
Yield 4-6 servings
Number Of Ingredients 16
Steps:
- For the fish: Preheat the oven to 450˚. Brush a large rimmed baking sheet with the olive oil. Combine the flour, salt and pepper in a shallow bowl. Combine the breadcrumbs, parsley and melted butter in a separate shallow bowl and mix with a fork, then stir in the parmesan. Whisk the eggs in a third bowl.
- Cut the fish into 1-inch-wide strips. Bread the fish by giving the strips a good coating of the seasoned flour, shaking off any excess. Dip in the beaten eggs until coated, then roll in the breadcrumb mixture, pressing to coat. Place the fish strips in a single layer on the baking sheet.
- Bake the fish for 10 minutes, then flip and continue baking until the breading is golden and the fish is cooked through, another 5 to 8 minutes.
- Meanwhile, for the carrots: Combine the carrots, butter, brown sugar, salt and 1/2 cup water in a large deep skillet over medium-high heat. Bring to a simmer, then cover and cook over medium heat until the carrots start softening, 4 to 6 minutes.
- Uncover and cook until the water evaporates and the carrots are tender and glazed, 5 to 7 minutes more, adding the vinegar during the last minute of cooking. Remove from the heat, add the dill and toss. Serve with the fish sticks.
PARMESAN FISH STICKS
Even kids who are not big fish-eaters tend to like salmon-and they'll like it even better when it's baked in a cheesy crumb coating. Let them do the dipping and crumb coating to speed the work along. The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing, or vinaigrette if you prefer.
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Preheat the oven to 450°F.
- Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets, each about 4 by 4 1/2 inches. Starting on the longer edge, slice each piece into 1/2-inch strips. Cut any very tall strips in half horizontally so all the pieces are about 1/2 by 1/2 by 4 1/2 inches.
- Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
- Coat the salmon pieces in the seasoned flour and pat to remove any excess. Dip the floured salmon in the egg whites and then into the bread-crumb mixture, gently pressing the mixture into the fish. Place the breaded salmon on a liberally oiled baking sheet and drizzle lightly with a bit more olive oil. Bake for 15 to 20 minutes, or until golden brown.
- Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small bowl.
- Arrange the fish sticks on a serving platter and serve with the dipping sauce.
BAKED PARMESAN FISH
Here's an easy way to work an elegant fish dish into your menu. I sometimes sprinkle the golden fillets with slivered or sliced almonds before baking. My husband, 13-year-old daughter and I love this tasty way to eat fish. -Carolyn Brinkmeyer, Aurora, Colorado
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a shallow bowl, combine the cheese, flour, paprika, salt and pepper. In another shallow bowl, beat egg and milk. Dip fish fillets into egg mixture, then coat with the cheese mixture. , Arrange in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 154 calories, Fat 5g fat (2g saturated fat), Cholesterol 83mg cholesterol, Sodium 382mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 0 fiber), Protein 22g protein. Diabetic Exchanges
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