Crunchy, Asian Inspired Oven Baked Fish

 

fish picDisclosure: I was compensated by The General Mills Bell Institute of Health & Nutrition for my time to write this post. Recommendations and opinion are my own.

This fun, Asian-influenced play on fish sticks was inspired by my humble box of cereal. Little did I know that it would become the secret ingredient for creating my next kitchen masterpiece. As a mom of two little ones, finding healthy and clever ways to make food taste great is a challenge I love.

When it comes to the creatures of the the sea, fish is a source of omega-3’s, an essential fat thought to reduce the risk of heart disease. Its mild flavor makes it a versatile lean protein that pairs well with a wide range of flavors from savory to sweet.

If you’re working with picky palates a good place to start is with a familiar food, like cereal and pair it with something less familiar and ta-da, you instantly have a new household favorite like homemade fish sticks that you can feel great about serving to your family.fish pic2

With a few extra ingredients and a think-outside-the-bowl mentality, you’ll find your
go-to cereal has far more range than you thought. This baked homemade fish stick recipe is made with whole grain cereal, making it a tasty addition to dishes where you’d never expect it.

Crunchy Asian Oven Baked Fish with Dipping Sauce
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • For the fish
  • 5 cups Golden Grahams cereal
  • ¼ cup butter, melted
  • 1 1⁄2 lbs cod filets, cut into about ¾-inch strips (can use talapia or other firm white fish)
  • 2-3 tablespoons fresh lemon juice
  • 1 tablespoon grated lemon peel
  • 1 teaspoon dried parsley or 1 tablespoon fresh, finely chopped
  • 1 teaspoon ground ginger
  • Seasoning salt and black pepper to taste
  • For the dipping sauce
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 garlic clove, minced
  • 1 teaspoon fresh lemon juice or rice vinegar
  • ⅛ teaspoon chili powder or Sirracha sauce
Instructions
  1. Set oven to 475°F (set oven rack to second-lowest position, or the middle rack).
  2. Process the Golden Graham cereal with a pinch of seasoning salt and black pepper in the processor until coarse crumbs form (avoid grinding into a fine texture). Transfer the crumbs to a large bowl. Mix in lemon peel, parsley, and chili powder.
  3. In a smaller bowl mix together the melted butter with 2-3 tablespoons fresh lemon juice. Stir until well combined.
  4. Season the fish with salt and pepper on both sides, then brush the fish on all sides with the lemon butter to coat.
  5. Dip the fish into the cereal mixture, coating completely on all sides.
  6. Arrange the fish on a lightly greased baking sheet, about ½ inch apart to all fish to crisp up on all sides.
  7. Sprinkle any remaining cereal mixture and place on middle oven rack.
  8. Bake fish for 7-10 minutes. Fish sticks should be firm to touch when fully cooked.
  9. While the fish is baking prepare dipping sauce by combining all ingredients in a small bowl and mixing until combine.

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Disclosure: I was compensated by The General Mills Bell Institute of Health & Nutrition for my time to write this post. Recommendations and opinion are my own.

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