Low Sodium Crispy Breaded Fish Sticks
Elevate your weeknight dinners with these Low Sodium Crispy Breaded Fish Sticks—a healthier, heart-friendly take on a timeless classic. These golden-baked fish sticks feature tender strips of cod or haddock coated in a flavorful salt-free seasoning blend and crunchy panko breadcrumbs, lightly crisped with a hint of melted butter. Perfectly baked in just 15 minutes, they deliver the satisfying crunch and savory taste you love, without the excess sodium or frying. Serve these guilt-free fish sticks with a side of zesty lemon wedges for a burst of fresh flavor, making this dish an ideal choice for family-friendly meals or anyone looking to enjoy wholesome, low-salt seafood recipes.
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Ingredients
- 1 pound firm white fish fillets (such as cod or haddock)
- 0.5 cup all-purpose flour
- 1 cup plain panko breadcrumbs
- 2 tablespoons unsalted butter, melted
- 2 teaspoons unsalted salt-free seasoning blend (salt-free blend such as Mrs. Dash or similar)
- 0.5 teaspoon ground black pepper
- 1 egg
- 2 tablespoons milk (low fat or non-dairy as desired)
- 1 lemon
- 0 - non-stick cooking spray
Directions
Step 1
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray it with non-stick cooking spray.
Step 2
Rinse the fish fillets under cold water and pat dry with paper towels. Slice the fillets into 1-inch wide strips, resembling traditional fish sticks.
Step 3
In a shallow dish, combine the flour with the salt-free seasoning blend and black pepper. In another shallow dish, beat the egg with the milk until well combined. In a third dish, mix the panko breadcrumbs with the melted butter until evenly coated.
Step 4
Working with one piece of fish at a time, dredge the fish strip in the flour mixture, shaking off any excess.
Step 5
Dip the floured fish strip into the egg mixture, allowing any excess to drip off, then press it into the panko breadcrumbs, ensuring it is well coated on all sides.
Step 6
Place the breaded fish stick onto the prepared baking sheet. Repeat the coating process with the remaining fish strips.
Step 7
Spray the tops of the breaded fish sticks lightly with non-stick cooking spray to ensure maximum crispiness while baking.
Step 8
Bake in the preheated oven for 15 minutes, or until the fish is cooked through and the breadcrumbs are golden brown and crispy.
Step 9
Remove from the oven and let them cool slightly before serving.
Step 10
Serve the fish sticks with lemon wedges on the side for squeezing over, which adds a fresh, zesty flavor without additional sodium.
Nutrition Facts
| Serving size | (766.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1246.9 |
| Total Fat 36.0g | 0% |
| Saturated Fat 17.2g | 0% |
| Polyunsaturated Fat 1.8g | |
| Cholesterol 454.3mg | 0% |
| Sodium 960.8mg | 0% |
| Total Carbohydrate 120.2g | 0% |
| Dietary Fiber 6.7g | 0% |
| Total Sugars 6.2g | |
| Protein 104.7g | 0% |
| Vitamin D 970.2IU | 0% |
| Calcium 176.7mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 1729.4mg | 0% |
Source of Calories