Low Sodium Crispy Breaded Fish Sticks
Satisfy your craving for golden, crunchy comfort food with this heart-smart twist on a classic: Low Sodium Crispy Breaded Fish Sticks. Perfect for those monitoring their salt intake, these oven-baked fish sticks are made with firm white fish fillets coated in a flavorful blend of salt-free seasoning, black pepper, and crispy panko breadcrumbs. A touch of unsalted butter gives the coating an indulgent richness, while the baked preparation keeps them light yet irresistibly crunchy. Ready in just 30 minutes, these healthier fish sticks pair beautifully with a squeeze of fresh lemon for added zest, making them a family-friendly, guilt-free alternative to traditional fried options. Ideal for weeknight dinners or as a kid-approved treat, these fish sticks deliver big flavor without the sodium.
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Recipe Information
Ingredients
- 1 pound firm white fish fillets (such as cod or haddock)
- 0.5 cup all-purpose flour
- 1 cup plain panko breadcrumbs
- 2 tablespoons unsalted butter, melted
- 2 teaspoons unsalted salt-free seasoning blend (salt-free blend such as Mrs. Dash or similar)
- 0.5 teaspoon ground black pepper
- 1 egg
- 2 tablespoons milk (low fat or non-dairy as desired)
- 1 lemon
- - non-stick cooking spray
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray it with non-stick cooking spray.
Rinse the fish fillets under cold water and pat dry with paper towels. Slice the fillets into 1-inch wide strips, resembling traditional fish sticks.
In a shallow dish, combine the flour with the salt-free seasoning blend and black pepper. In another shallow dish, beat the egg with the milk until well combined. In a third dish, mix the panko breadcrumbs with the melted butter until evenly coated.
Working with one piece of fish at a time, dredge the fish strip in the flour mixture, shaking off any excess.
Dip the floured fish strip into the egg mixture, allowing any excess to drip off, then press it into the panko breadcrumbs, ensuring it is well coated on all sides.
Place the breaded fish stick onto the prepared baking sheet. Repeat the coating process with the remaining fish strips.
Spray the tops of the breaded fish sticks lightly with non-stick cooking spray to ensure maximum crispiness while baking.
Bake in the preheated oven for 15 minutes, or until the fish is cooked through and the breadcrumbs are golden brown and crispy.
Remove from the oven and let them cool slightly before serving.
Serve the fish sticks with lemon wedges on the side for squeezing over, which adds a fresh, zesty flavor without additional sodium.
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 111 mg | 37% | |
| Sodium | 234 mg | 10% | |
| Total Carbohydrate | 30.5 g | 11% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 1.5 g | ||
| Protein | 26.3 g | 53% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 47 mg | 4% | |
| Iron | 1.7 mg | 10% | |
| Potassium | 433 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
