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Crispy Baked Fish Sticks

Rose McAvoy
5 from 1 vote
Prep Time 30 mins
Cook Time 20 mins
Total Time 50 mins
Course Dinner
Cuisine American
Calories 448 kcal

Ingredients
  

  • 1 ½ pounds cod
  • 250 grams tortilla chips
  • ½ cup flour
  • 1 large lemon zest and fruit
  • 1 ½ teaspoons dry dill see note for fresh herbs
  • ½ teaspoon Kosher salt
  • ½ teaspoon ground black pepper
  • 2 eggs
  • ¼ cup low fat milk

Instructions
 

  • Set the stage for your recipe: Set your oven racks in the upper and low thirds of the oven. Preheat the oven to 375 degrees and line 2 baking sheets with parchment paper.
  • Lay the cod on a paper towel lined plate and pat dry.
  • Cut the fish into pieces roughly 1 ½ x 2 ½ inches each. Leave the fish to the side to come to room temperature while preparing the ingredients for the coating.
  • Crush the tortilla chips into tiny flakes and crumbs. This can be done with a food processor in two or three batches or by placing the chips into a clean bag and whacking them with a rolling pin or similar sturdy tool. The first is fast the second is fun - you choose. Pour the crushed chips into a shallow wide dish such as an 8x8 baking pan.
  • In a second shallow wide dish combine the flour, 1 tablespoon of lemon zest, dill, salt, and pepper.
  • In a medium bowl add the eggs and milk then beat lightly to combine.
  • Set your work area so you can easily reach all three coating dishes and the parchment lined baking sheets.
  • Use one or two forks and clean hands to dip the fish into each mixture. Try to keep one hand dry to pat on the final chip crust and transfer the pieces to the baking sheet.
  • Place a piece of fish into the flour mixture and turn it several times so all sides are dusted. Use a fork to dip the flour coated piece into the eggs so it is evenly coated you want it moist but not soggy and drippy. Place the fish on a bed of tortilla chips. Give the pan a couple of shakes and use your clean hand to pat the crumbs on to all the sides, rolling it as needed. Place the coated fish on the pan. Repeat until all the fish is coated.
  • Arrange the coated pieces on the baking sheet with a few inches between each piece so they cook evenly.
  • Place one pan per oven rack and bake for 10 minutes then move the pans to the opposite rack and bake for 5 to 10 more minutes until the largest piece reaches 145 degrees in the center or is bright white and flaky all the way through.
  • Serve hot with lemon wedges to squeeze over the top.

Notes

If you would rather use fresh herbs try a mixture of 2-3 tablespoons of minced parsley and dill. For gluten free replace the all purpose flour with a gluten free blend that contains corn or tapioca starch. Make sure your tortilla chips and other ingredients are also gluten free.

Nutrition

Serving: 5gCalories: 448kcalCarbohydrates: 43gProtein: 34gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 12gCholesterol: 153mgSodium: 784mgFiber: 3gSugar: 1g
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