Oven Roasted Cornmeal Crusted Fish Sticks

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Servings: 6 Difficulty: Intermediate
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Crispy, golden fish sticks with a savory cornmeal crust and bright lemon-herb flavors
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These oven-roasted fish sticks offer a healthier twist on the classic deep-fried favorite. Using fresh halibut, the fish is dredged in flour, dipped in a tangy buttermilk-lemon mixture, and coated in a crunchy blend of cornmeal, panko, and parmesan. Baking at high heat ensures a crisp exterior while keeping the interior moist and flaky. The addition of fresh thyme, parsley, and a hint of chile powder adds depth and warmth. Perfect for a quick weeknight dinner or a fun meal for kids, these sticks pair beautifully with tartar sauce or lemon wedges. Simple ingredients yield impressive results every time.

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Oven Roasted Cornmeal Crusted Fish Sticks

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 6 Calories: 187.8

Description

These oven-roasted fish sticks offer a healthier twist on the classic deep-fried favorite. Using fresh halibut, the fish is dredged in flour, dipped in a tangy buttermilk-lemon mixture, and coated in a crunchy blend of cornmeal, panko, and parmesan. Baking at high heat ensures a crisp exterior while keeping the interior moist and flaky. The addition of fresh thyme, parsley, and a hint of chile powder adds depth and warmth. Perfect for a quick weeknight dinner or a fun meal for kids, these sticks pair beautifully with tartar sauce or lemon wedges. Simple ingredients yield impressive results every time.

Ingredients

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Lightly oil a baking sheet or pan.
  2. In a mixing bowl, whisk together the buttermilk, lemon juice, 1 teaspoon lemon zest, 3 tablespoons olive oil, minced shallots, thyme, 2 teaspoons salt, and 2 teaspoons chile powder.
  3. In a separate shallow bowl, mix together the cornmeal, bread crumbs, Parmesan cheese, minced parsley/basil, remaining lemon zest, remaining salt, and remaining chile powder.
  4. Place all-purpose flour in a third shallow bowl.
  5. Dredge the halibut sticks in the flour, shaking off any excess.
  6. Dip the floured fish into the buttermilk mixture, ensuring it is fully coated.
  7. Transfer the fish to the cornmeal mixture, pressing gently to coat completely and evenly.
  8. Arrange the coated fish sticks in a single layer on the prepared baking sheet, leaving space between each piece.
  9. Drizzle the remaining 2 tablespoons of olive oil over the fish sticks.
  10. Bake for 8-10 minutes, or until the crust is golden brown and crisp, and the fish is cooked through.
  11. Serve immediately with lemon wedges and your favorite dipping sauce.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 187.8kcal
% Daily Value *
Total Fat 19.2g30%
Saturated Fat 2.9g15%
Cholesterol 0.9mg1%
Sodium 27.2mg2%
Total Carbohydrate 4.2g2%
Dietary Fiber 0.1g1%
Sugars 3.3g
Protein 1.7g4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: fish sticks, oven baked, cornmeal crust, halibut, healthy fish, panko, parmesan, buttermilk, lemon zest, easy dinner, kid friendly, crispy fish, seafood
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