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The following recipe and photography was provided by recipe developer and food photographer, Ashley Durand of Plate & Pen.
I love fried fish, but in an effort to be healthy, I tend to bake my favorite fresh catches. Luckily, I’ve learned that a crunchy crust provides the classic fried texture I crave without the unhealthy effects of frying. Whenever I make a crust, panko is on the ingredient list, and this recipe is no exception, but I kicked things up a notch by adding almond flour and shredded coconut too!
You’ll need about 1 ½ -2 lbs. of thick cod filets to make this dish, and its fine if they are frozen. Heinen’s has a great selection of cod in their fresh seafood case as well as their own Heinen’s branded frozen cod, so there’s an option for every need and preference.
To create the stick-like shape, I cut off the thin ends of the fish filets first. Then, I cut them in half vertically, then in half horizontally. Once shaped, rinse the sticks under water and pat dry to ensure all excess water is removed.
All that’s left to do is add the crunchy crust with the help of a 3-bowl dredging station.
Simple and satisfying, I guarantee your family will love this dish!
- Cook time:
- 25min
- Prep time:
- 20min
- Total time:
- 45min
- Servings:
- 2-4
Ingredients
For the Fish Sticks
- 1 1/2-2 lbs. cod fillets (2-3 large fillets)
- 1 cup super fine raw almond flour
- 1/2 cup all-purpose flour
- 1 Tbsp. cayenne pepper
- 1/2 tsp. salt
- 2 egg yolks
- 3/4 cup unsweetened shredded coconut
- 1 cup panko bread crumbs
- 1 Tbsp. dried parsley
- 1 Tbsp. black pepper
- Chopped fresh parsley, for topping
- Grown in Idaho frozen French fries
For the Tartar Sauce
- 1/2 cup mayonnaise
- 2 Tbsp. Dijon mustard
- 2 Tbsp. capers, chopped
- Juice of ½ lemon
- 1 Tbsp. black pepper
- 1 Tbsp. relish, chopped
- 1 Tbsp. horseradish sauce
Instructions
- Preheat the oven to 400°F. Place a wire rack on a baking tray and set aside.
- Assemble a dredging station using three bowls. Add the almond flour, all purpose flour, cayenne and salt to the first bowl.
- Lightly beat the egg yolks in the second bowl. Add the unsweetened shredded coconut, panko bread crumbs, dried parsley and black pepper to the third bowl.
- To shape the fish fillets into sticks, cut off the thin ends of the fish filets first. Then, cut them in half vertically, then in half horizontally.
- Once shaped, rinse the sticks under water and pat dry to ensure all excess water is removed.
- One at a time, dip each dish stick into the flour mixture, followed by the egg, followed by the coconut-panko mixture. Be sure to wash your hands after coating each fish stick.
- Line the coated fish sticks on the wire rack. Depending on how many fish sticks you’re making, you may need to bake in two shifts.
- Bake for 25 minutes, or until light golden brown in color.
- Mix together all of the tartar sauce ingredients.
- Top with fresh parsley and serve alongside Grown in Idaho frozen French fries.
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