20.11.11

Our Fish Stick Hack Recipe (and a Free Printable to Help you Choose Healthy Fish!)

by Robin

fish stick hack

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. 




fish stick recipe



This recipe uses tilapia - a pretty good fish.  Tilapia is tasty, but not particularly high in Omega-3 fats.


Next time I make these I am going to try Atlantic Mackerel.  And, someday soon, 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.


You can follow this link to a reader-friendly printable on how to choose healthy fish for your family. I keep a copy in my purse. You can easily see which fish are lowest in mercury and highest in healthy fats.


homemade fish sticks



Our Fish Stick Hack



Ingredients:

400 g Fish fillets, fresh or frozen (here I've used Tilapia **)
3 Tbsp Lemon juice
1 Egg
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)



Steps:

  1. Preheat oven to 350F.
  2. In a small bowl, mix: lemon juice, egg and mayo.
  3. In another bowl, mix: bread crumbs and seasonings.
  4. Cut the fish into finger sized pieces.
  5. Dip fish into wet mixture.  Dredge in the bread crumb mix.
  6. Place on a non-stick baking sheet.  (A spray on non-stick baking spray helps or we like the silicone baking sheet liners)
  7. 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.


1 comment

  1. Okay, after seeing this on your menu several times, I have to try this for dinner this week. They look so good.
    My guys like salmon- we usually have it every week- grilled on the bbq or broiled. Usually just olive oil, salt & pepper but sometimes with a cajun seasoning or brushed with a mayo/grainy mustard mixture (that one is so good).
    And as a bonus, my dad gives me tons of trout- he fishes more than he and my mom can eat during the fair weather months- and I stock my freezer and save $$ not buying salmon. Trout can have a stronger flavour but my kids still love it. I often will pan fry it with breading but I will have to try your breaded oven method to make it healthier.
    I recently read that lake trout has significantly higher omega-3's than salmon. I was thrilled to know that since salmon is the "poster fish" of omega-3's and I wondered how well trout fared as a source of EFAs.
    Can't wait to try your fish finger hack.

    ReplyDelete

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