No offense to Captain Highliner, but frozen fish sticks just weren't cutting it for me. The crunchy breading implied more deep frying than I was comfortable with. The ratio of breading to fish was coming up short. The kids however were not going to mutiny against the Ol' Cap'n any time soon. They developed a fondness for the perfectly rectangular product. But, I am happy to find a way to get fish into their little bodies. Fish is a great source of Omega-3 fats, which are healthy for every body, especially growing children's brains. I needed to use my own old brain and some trial and error. Our Fish Stick Hack recipe was born. This recipe is a favourite at our table.
Our Fish Stick Hack
400 g Fish fillets, fresh or frozen (here I've used Tilapia **)
3 Tbsp Lemon juice
2 Tbsp Mayonnaise, low fat
1/3 cup Bread crumbs
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Salt (optional)
- Preheat oven to 350F.
- In a small bowl, mix: lemon juice, egg and mayo.
- In another bowl, mix: bread crumbs and seasonings.
- Cut the fish into finger sized pieces.
- Dip fish into wet mixture. Dredge in the bread crumb mix.
- Place on a non-stick baking sheet. (A spray on non-stick baking spray helps or we like the silicone baking sheet liners)
- Bake 15 minutes. Flip 'em half-way.
Click here for a Free Printable of Our Fish Stick Hack Recipe. Enjoy!
This recipe is one of the meals on our Meal Plan Master List. Check it out here.
** Editor's Note: Next time I make these I am going to try Atlantic Mackerel. Later on, on a day I think the kids will look past the pinkish colour, I'll try Wild Pacific Salmon. These fish are low in mercury, high in Omega-3 fats and environmentally responsible.
Tilapia is tasty, but not particularly high in Omega-3 fats.
You can follow this link to a reader-friendly printable on how to choose healthy fish for your family. You can easily see which fish are lowest in mercury and highest in healthy fats.