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Baked Fish Sticks with Tartar Sauce

  • Author: Stacie Hassing
  • Prep Time: 15 min
  • Cook Time: 15 min
  • Total Time: 30 minutes
  • Yield: 5-6 1x
  • Category: Entree
  • Method: Baked

Ingredients

For the Fish Sticks:

  • Olive oil or avocado oil cooking spray
  • 1 lb. cod fillets or white fish of choice, cut into 22 1/2 inch long pieces about ~½-¾ inch thick
  • 2 whole eggs
  • 1 cup King Arthur Almond Flour (86g grams)
  • 2 Tbsp. King Arthur Coconut Flour (16 grams)
  • 1½ tsp. garlic powder
  • 1½ tsp. onion powder
  • 1 tsp. sweet or smoked paprika
  • 1 tsp. salt
  • ½ tsp. black pepper

For the Homemade Tartar Sauce:

  • ½ cup mayonnaise
  • 3 Tbsp. finely chopped dill pickles
  • 2 tsp. fresh dill or ¾ tsp. dried dill
  • 1 Tbsp. lemon juice, more to taste
  • ¼ tsp. garlic powder
  • Pinch of black pepper
  • 1 tsp. honey or maple syrup (optional, adds a touch of sweetness. Omit for Whole30)

Instructions

  1. Preheat oven to 425ºF. Line a baking sheet with parchment paper. Spray parchment with cooking spray.
  2. Prepare the fish. With a paper towel, pat the fish to absorb the liquid and place it on a plate.
  3. In a shallow dish, whisk the eggs.
  4. In another shallow dish, combine the flour, garlic, onion, paprika, salt, and pepper.
  5. Make an assembly line with the ingredients in this order. Fish, egg wash, breading and prepared pan.
  6. Dunk the fish pieces into the egg wash, let excess egg drip off before coating the fish generously with breading – press the breading onto the fish to make sure it sticks and then place on the pan. Repeat until all of the fish is used up. 
  7. Spray the breaded fish sticks with a generous amount of cooking spray. This will help them brown and crisp.
  8. Bake for 8 minutes. Flip carefully, spray again with cooking oil and bake for another 5-6 minutes. For extra crisp, broil for 1-2 minutes (watch closely as almond flour burns easily).
  9. While fish sticks are in the oven, make the homemade tartar sauce by combining and mixing all of the tartar sauce ingredients in a small bowl. Place in the fridge until ready to serve.
  10. When fish sticks are done baking, remove from the oven and serve warm with tartar sauce and lemon wedges. 

Nutrition

  • Serving Size: 1/6 of recipe + 2 Tbsp. Tartar Sauce
  • Calories: 305
  • Sugar: 2g
  • Sodium: 900mg
  • Fat: 25g
  • Carbohydrates: 7g
  • Fiber: 3g
  • Protein: 18g