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Oven Roasted Cornmeal Crusted Fish Sticks

Oven Roasted Cornmeal Crusted Fish Sticks recipe image
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.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 6
Calories: 187.8
Dietary: Gluten-Free Option
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
  • 3/4 cup Buttermilk
  • 1/4 cup Lemon juice
  • 1 teaspoon Lemon zest
  • 5 tablespoon Olive oil
  • 2 tablespoon Finely minced shallots
  • 1 tablespoon Chopped fresh thyme
  • 2 teaspoon Salt
  • 2 teaspoon Chile powder (Ancho, Chimayo, or California)
  • 1/2 cup Yellow cornmeal
  • 1/2 cup Dry fine bread crumbs (Panko preferred)
  • 2/3 cup Freshly grated Parmesan Cheese
  • 3 tablespoon Minced parsley and/or basil
  • 2.5 lb Fresh halibut cut evenly into 1-inch thick sticks
  • All-purpose flour for dredging
Directions
  1. 1
    Preheat oven to 450 degrees F (230 degrees C). Lightly oil a baking sheet or pan.
  2. 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. 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. 4
    Place all-purpose flour in a third shallow bowl.
  5. 5
    Dredge the halibut sticks in the flour, shaking off any excess.
  6. 6
    Dip the floured fish into the buttermilk mixture, ensuring it is fully coated.
  7. 7
    Transfer the fish to the cornmeal mixture, pressing gently to coat completely and evenly.
  8. 8
    Arrange the coated fish sticks in a single layer on the prepared baking sheet, leaving space between each piece.
  9. 9
    Drizzle the remaining 2 tablespoons of olive oil over the fish sticks.
  10. 10
    Bake for 8-10 minutes, or until the crust is golden brown and crisp, and the fish is cooked through.
  11. 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
Read it online: https://www.chefs-mate.com/recipe/oven-roasted-cornmeal-crusted-fish-sticks/