Parmesan Fish Sticks


Our fresh fish of the week this week is rock cod. So I dig around the Internet and came up with this recipe for a baked fish stick – one word – AMAZING! I made the green goddess dip to go with it. Even my picky almost 4 year old gobbled these up.

1 lb cod, skinned and boned
1/2 c flour
1/2 tsp salt
1/4 tsp paprika
2 egg whites, whipped
1 c Parmesan, grated
1 c panko
Olive oil spray

Preheat oven to 450.

Spray a cookie sheet with olive oil so well coated.

Cut fish to make 1/2 by 1/2 by 4 inch fillets.

Place flour, salt and paprika in a shallow dish, whisk together.

Place egg white in a separate shallow dish.

Combine panko and parmesan in another shallow bowl, whisk together.

Coat fish in flour, dip in egg and cover in parm/panko mixture, pressing into the fish then lay on pan. Spray with olive oil and bake for 15 – 20 minutes until golden.

Serves 4.