Description
A simple and delicious recipe for crispy baked fish sticks paired with sweet potato fries, offering a healthier twist on a classic comfort food. Perfect for a family weeknight dinner.
Ingredients
Scale
- For the Sweet Potato Fries:
- 2 large sweet potatoes (about 2 lbs or 900g), scrubbed clean
- 2 tablespoons olive oil
- 1 teaspoon paprika (smoked or sweet)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon cornstarch
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- For the Crispy Panko Fish Sticks:
- 1.5 lbs (680g) firm white fish fillets (cod, haddock, or pollock)
- 1/2 cup all-purpose flour
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (optional)
- 2 large eggs
- 2 cups panko breadcrumbs
- 1/2 cup grated Parmesan cheese (optional)
- 1 teaspoon dried parsley
- Olive oil spray
Instructions
- Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.
- Wash and scrub sweet potatoes. Cut into 1/4-inch thick sticks.
- In a bowl, toss sweet potato sticks with olive oil, paprika, garlic powder, onion powder, cornstarch, salt, and pepper.
- Spread fries in a single layer on one baking sheet. Bake on the upper rack for 15 minutes.
- While fries bake, pat fish fillets dry and cut into 1-inch wide sticks.
- Set up a breading station with three shallow dishes: flour mixture (flour, salt, pepper, cayenne), whisked eggs, and panko mixture (panko, Parmesan, parsley).
- Bread each fish stick by dredging in flour, dipping in egg, and coating in panko mixture.
- Place breaded fish sticks in a single layer on the second baking sheet. Spray with olive oil spray.
- After 15 minutes, flip the fries. Place the fries on the lower rack and fish sticks on the upper rack.
- Bake for another 15-20 minutes, flipping fish sticks halfway through, until fries are crispy and fish is golden brown and cooked through.
- Serve immediately.
Notes
- For extra crispy fries, ensure you don’t overcrowd the baking pan.
- Drying the fish thoroughly before breading is key for a crispy coating.
- This recipe can be adapted for an air fryer.
- Use gluten-free flour and panko for a gluten-free version.
- Best white fish options include cod, haddock, and pollock.
- Prep Time: 25 minutes
- Cook Time: 30-35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: One serving
- Calories: 580 kcal
- Sugar: N/A
- Sodium: N/A
- Fat: N/A
- Saturated Fat: N/A
- Unsaturated Fat: N/A
- Trans Fat: N/A
- Carbohydrates: N/A
- Fiber: N/A
- Protein: N/A
- Cholesterol: N/A