Parmesan Fish Sticks

Makes 4 servings of fish sticks

This is an adult version of those frozen fish sticks we all ate as kids.  Growing up Italian, Fridays were always a no meat day and would often consist of fish sticks or pasta.  This reinvented recipe adds savory flavor, a little heat and the crunch of cheese.  Dip them in marinara or tartar sauce and enjoy them with dinner or as an appetizer.

Ingredients

Vegetable Oil Cooking Spray

1 lb Cod (or other thick mild white fish)

2 C Buttermilk

4 tsp Hot Sauce

½ C Grated Parmesan or Roman cheese

½ C Italian Style Panko Bread Crumbs

1/8 C Corn Meal or Polenta

½ tsp Kosher Salt

1 tsp Dried Parsley

½ tsp Garlic Powder

1/8 to 1/4 tsp Red Pepper Flakes *

 

Dipping Sauce *

2 C Marinara Sauce

Tartar Sauce *

½ C Mayonnaise

½ tsp Relish

1 tsp Basil Pesto

1 TBS Capers drained (optional)

Preheat the oven to 500°F. Coat a large cookie sheet with vegetable oil cooking spray, place a cooling rack on top and set aside. Mix the ingredients for the tartar sauce in a small bowl and refrigerate until used.

In a large bowl mix the buttermilk and hot sauce until thoroughly mixed. Cut the fish into ¾” strips (remember how they looked when you were a kid) and place the fish strips in the buttermilk.  Let them marinate for 15 to 60 minutes.

In a medium bowl mix the grated parmesan, bread crumbs, corn meal, salt, parsley, garlic powder and red pepper flakes.  Remove the fish, one piece of fish at a time and place it in the breadcrumb mixture.  Coat thoroughly and place in a single layer on the cookie sheet. Coat the fish with the vegetable cooking spray. Bake until golden brown and crispy, about 14-15 minutes. Serve immediately with either the heated marinara sauce or the tartar sauce.

Frying Option – You can fry the fish sticks in 2” of oil heated to 350F until golden brown.

* Pronto Substitutes

Red Pepper Flakes – If you are serving this to children you may want to ship the red pepper flakes or you can increase if you want some extra spice..

Dipping Sauce – Here is you opportunity to be creative.  You can use whatever sauce you like such as a tangy chutney or mayonnaise with horseradish.  

Chicken Finger Appetizers

Turn a childhood favorite into an appetizer that everyone will enjoy.  Serve the fish sticks with several different kinds of dipping sauces from mild, to hot, to exotic; the choices are only limited by your imagination.

To print a copy of this recipe go to Parmesan Fish Sticks.