Simple to make and oh so tasty, with grated Parmesan, garlic and fresh parsley blended with breadcrumbs to make a crispy fish crust.
Summary
Prep: 5 minutes
Cooking: 10 minutes
Ages: Toddlers to Teens
Difficulty: Easy peasy
Makes: 8 Parmesan fish sticks
Are Parmesan fish sticks healthy?
White fish can offer a number of great health benefits. As well as being a low fat source of protein, which helps with cellular health, it can also help keep bones strong with its high phosphorus content.
It contains vitamins B3, B6 and B12 which may help with maintaining a healthy immune system, cellular health and fighting inflammation. And white fish is associated with aiding healthy brain function too.
Ingredients
- 2 cod fillets
- 3/4 cup flour (90 grams)
- 2 eggs
- 1 cup breadcrumbs (125 grams)
- 20 grams Parmesan cheese
- 1 teaspoon garlic powder or ½ small garlic clove
- 3 sprigs parsley, leaves only
- 3 tablespoons olive oil
Instructions
- Prepare the breadcrumb mixture. Blend the breadcrumbs, crushed garlic or garlic powder, parsley leaves and Parmesan cheese together until fine.
- Cut the cod fillets into 1 inch wide strips.
- Line up your ingredients. Place the flour in a shallow bowl or plate, beat the eggs in another bowl and set them next to your breadcrumb mixture and fish strips.
- Then start making your fish fingers. Place the olive oil in a frying pan and set on a medium heat.
- Dip each fish strip in the flour and roll it around until covered. Shake it off to get rid of any excess.
- Dunk each strip in the beaten eggs and let the excess drip off.
- Finally, roll them around in the prepared breadcrumb mixture and place them in a frying pan.
- Cook the strips on both sides until golden and cooked through. Serve with chips, rice and green beans and enjoy!
Parmesan fish sticks – our step by step guide:
Blend the breadcrumb mixture
Place the breadcrumbs, crushed garlic (or garlic powder), parsley and Parmesan cheese in a food processor.
Blend until it makes a fine breadcrumb mixture.
Make the cod strips
Cut your cod fillets into rectangular sticks about 2 cm wide and rectangular in shape.
Roll the fish sticks in flour
Place your flour in a bowl or plate.
Beat your eggs and place them in another.
Place your breadcrumb mixture in a third.
Start by rolling your fish sticks in the flour until covered on all sides. Shake them off at the end.
Dip in the beaten eggs
Submerge the fish sticks in the beaten egg mixture until covered.
Lift them out and let any excess drip off.
Cover in the breadcrumb mixture
Roll the fish sticks around in the breadcrumb mixture until covered on all sides.
Cook on both sides
Heat the olive oil in a frying pan over a medium heat and cook on both sides until browned.
Serve with vegetables and their favourite sides, chips, rice or pasta. Enjoy!
Enjoy these tasty Parmesan fish sticks for family dinners.
Parmesan fish sticks
Ingredients
- 2 cod fillets
- 3/4 cup flour (90 grams)
- 2 eggs
- 1 cup breadcrumbs (125 grams)
- 20 grams Parmesan cheese
- 1 tsp garlic powder or ½ small garlic clove
- 3 parsley sprigs leaves only
- 3 tbsp olive oil
Instructions
-
Prepare the breadcrumb mixture. Blend the breadcrumbs, crushed garlic or garlic powder, parsley leaves and Parmesan cheese together until fine.
-
Cut the cod fillets into 1 inch wide strips.
-
Line up your ingredients. Place the flour in a shallow bowl or plate, beat the eggs in another bowl and set them next to your breadcrumb mixture and fish strips.
-
Then start making your fish fingers. Place the olive oil in a frying pan and set on a medium heat.
-
Dip each fish strip in the flour and roll it around until covered. Shake it off to get rid of any excess.
-
Dunk each strip in the beaten eggs and let the excess drip off.
-
Finally, roll them around in the prepared breadcrumb mixture and place them in a frying pan.
-
Cook the strips on both sides until golden and cooked through. Serve with chips, rice and green beans and enjoy!
