HOW TO SEASON BAKED FISH RECIPES

Name: Baked Fish Sticks
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: Kosher salt and ground black pepper; 1 pound firm-flesh white fish, such as cod, sliced into sticks about 1 inch by 3 inches; 1/2 cup whole grain pastry flour (or white whole wheat flour); 1 teaspoon granulated garlic; 2 slices whole grain bread (or sub 1 cup whole grain breadcrumbs); 1 teaspoon dried Italian herbs (optional; if kids don't freak out); 1 large egg; Olive oil, in a spray bottle or mister (or nonstick vegetable spray)

BAKED FISH STICKS RECIPE | MELISSA D'ARABIAN | FOOD NETW…

Baked Fish Sticks Recipe | Melissa d'Arabian | Food Netw… image

Provided by Melissa d'Arabian : Food Network

Categories main-dish

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4 servings

Number Of Ingredients 8

Ingredients

Kosher salt and ground black pepper
1 pound firm-flesh white fish, such as cod, sliced into sticks about 1 inch by 3 inches
1/2 cup whole grain pastry flour (or white whole wheat flour)
1 teaspoon granulated garlic
2 slices whole grain bread (or sub 1 cup whole grain breadcrumbs)
1 teaspoon dried Italian herbs (optional; if kids don't freak out)
1 large egg
Olive oil, in a spray bottle or mister (or nonstick vegetable spray)

Steps:

Preheat the oven to 400 degrees F.
Salt and pepper the fish sticks. Place the flour on a rimmed plate and season with the garlic, mixing with a fork, and set aside.
Place the bread and herbs (if using) in a food processor and pulse until uniform, but not too small. Season with salt and pepper. Transfer the breadcrumbs to a shallow baking dish or rimmed plate and set aside.
Whisk the egg and 1 tablespoon water in a medium bowl. Dredge a piece of fish in the flour, gently shake off excess, and then dip the fish in the egg mixture, then the breadcrumbs, gently pressing into the crumbs. Repeat with the remaining pieces of fish.
Place a metal cooling rack on top of a baking sheet, and mist with olive oil. Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes. (For even browning, you can turn the fish over halfway through cooking time and spray the second side with olive oil.)

FAMILY MEALS: EASY FISH PIE RECIPE - BBC GOOD FOOD

Family meals: Easy fish pie recipe - BBC Good Food image

A simple fish pie recipe that’s quick and easy to prepare. Portion into ramekins and freeze for quick toddler meals or cook in a big dish for the perfect family supper

Provided by Caroline Hire – Food writer

Categories Dinner, Main course

Total Time 1 hours

Prep Time 15 minutes

Cook Time 45 minutes

Yield Serves a family of 4-6 or makes 6-8 toddler meals

Number Of Ingredients 11

Ingredients

1kg Maris Piper potatoes, peeled and halved
400ml milk, plus a splash
25g butter, plus a knob
25g plain flour
4 spring onions, finely sliced
1 x pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)
1 tsp Dijon or English mustard
½ a 25g pack or a small bunch chives, finely snipped
handful frozen sweetcorn
handful frozen petits pois
handful grated cheddar

Steps:

Heat the oven to 200C/fan 180C/gas mark 6.
Put 1kg potatoes, peeled and halved, in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender.
When cooked, drain thoroughly and mash with a splash of milk and a knob of butter. Season with ground black pepper.
Put 25g butter, 25g plain flour and 4 finely sliced spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1-2 mins.
Gradually whisk in 400ml milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3-4 mins until thickened.
Take off the heat and stir in 320g-400g mixed fish, 1 tsp Dijon or English mustard, a small bunch of finely snipped chives, handful of sweetcorn and handful of petits pois. Spoon into an ovenproof dish or 6-8 ramekins.
Spoon the potato on top and sprinkle with a handful of grated cheddar cheese.
Pop in the oven for 20-25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.

Nutrition Facts : Calories 455 calories, FatContent 15.7 grams fat, SaturatedFatContent 7.5 grams saturated fat, CarbohydrateContent 50.5 grams carbohydrates, SugarContent 7 grams sugar, FiberContent 5.7 grams fiber, ProteinContent 27.1 grams protein, SodiumContent 1 milligram of sodium

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