Thursday, October 14, 2010

Oven Baked Fish Sticks

I really don't enjoy frozen fish sticks. Besides the fact that frozen fishsticks are not yummy, they are also processed and are higher in bad fats and also contain preservatives and additives. Ever since I saw Jamie Oliver talk about how chicken nuggets are made (blender of skin, fat, odds and ends, resulting in gross pink stuff - see video here: I haven't wanted to eat any sort of nugget or fish stick or anything that isn't fresh cuts of meat. So, I ran across this recipe from kalynskitchen that uses fresh fish like Tilapia for a breaded and oven baked fish stick. I know my son who is the world's pickiest eater actually likes fish sticks, so I thought I would give this a go. This is my version of this family friendly dinner using a yeast free alternative to breadcrumbs. You could also substitute with ground Chex or a Gluten Free cereal for a Gluten Free version.

Oven Baked Fish Sticks (Yeast Free)
adapted from kalynskitchen

1 # fresh tilapia
2 cups Publix Greenwise Flax Flakes
1/2 cup sliced almonds
1 tsp. Old Bay Spice
1/2 tsp. lemon pepper seasoning.
1/2 tsp. salt
pepper to taste
1 egg
1 Tbs. mayo (I used garlic herb mayo because I had some from BOGO's to use up)
splash of water
Pam Cooking Spray

In your food processor or mini prep add cereal, almonds and seasonings and process until about the consistency of panko breadcrumbs. In small bowl whisk egg, mayo and splash of water. Cut fresh tilapia into strips and dredge the strips into the egg mixture, and then the breadcrumb mixture. Place on well greased cookie sheet (I grease the pan with Pam ). Bake at 400 degrees about 6-7 minutes, then flip and bake for an additional 6-7 minutes or until fish is flakey. Serve with steamed rice with broccoli and cauliflower along with tarter sauce or ketchup.


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