Oven Baked Fish Sticks

Many children do not like fish.  Fish is a very good protein you should try to feed them at least once a week.  Naturally high in protein and low in fat, fish is also a good source of Omega-3 fatty acids, which help for maintaining heart health and blood circulation.  Fried fish sticks available at many fast food places are one of the few ways anti-fish children will usually eat fish.  This oven baked method makes it a healthier option, without deep frying them in oil.

Oven Baked Fish Sticks

(click here for printable recipe)
Ingredients:
1 lb. tilapia fillets, cut in half
1 cup rice flour
1/3 cup cornmeal
2 tablespoons paprika
1 tablespoon dry mustard powder
1 tablespoon dried thyme
2 tablespoons dried chives
2 tablespoons salt
1 teaspoon ground black pepper
3 eggs (buttermilk can also be substituted)
1 cup Italian flavored breadcrumbs or dessicated grated coconut

Preheat oven to 400 F.  Spray a cookie sheet with non-stick spray.
Set up 3 shallow dishes or bowls.  In one dish, combine the flour, cornmeal, salt and all the herbs and spices.
In another one, whisk the 3 eggs together.  Finally, in the third bowl, place the breadcrumbs or coconut.

In order to keep the breading containers clean, use one hand for dipping in the dry ingredients and and use the other hand for dipping in the wet ingredients.
First dip the fish pieces in the flavored flour and coat well on both sides.  Dip in the egg and then coat with the breadcrumbs or the coconut.
Follow this procedure to keep the flour mix clean.  Reserve extra flour for the next time you make these fish sticks or for other breading purposes.
Place on baking dish.

Bake for 15 minutes.  Flip over and bake for another 10 minutes.

Perfectly flaky fish inside with crispy exterior and no oil!

The coconut breaded fish sticks go really well with this mango ketchup recipe.  Otherwise, you can serve with plain ketchup, honey mustard or the condiment of your choice.

For more kid friendly fish ideas, try this Fish Pie recipe.

...sending to Srivalli's Kids Delight hosted this month by Smitha

Chef Mireille
http://www.globaltasteinc.com
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