The authentic, crispy version of fish sticks, made with fresh hake fillets and homemade breadcrumbs browned in the oven. A comforting and wholesome classic, perfect for children and adults alike.
Ingredients
- 700 g hake fillets, fresh or thawed from frozen
- 100 g T55 wheat flour
- 3 pieces eggs
- 150 g breadcrumbs or panko
- 3 tbsp extra-virgin olive oil
- 1 tsp fine salt
- 1/2 tsp ground black pepper
- 1 piece lemon
Method
- Prepare the hake fillets: rinse them under cold water and pat them carefully dry with paper towels. Cut them into even sticks about 2 cm wide and 8 cm long. Lightly salt and pepper both sides.
- Put the flour in a shallow dish. Beat the eggs in a second dish with a pinch of salt. Pour the breadcrumbs into a third dish.
- Bread the sticks one at a time: first roll them in the flour, tapping off the excess, then dip them in the beaten egg, and finally coat them with breadcrumbs, pressing lightly so they adhere. Place them as you go on a baking sheet lined with parchment paper, without overlapping them.
- Preheat the oven to 200 °C with convection, or 210 °C without convection.
- Using a pastry brush, coat each stick with olive oil on all sides. Turn the sticks over and brush the other side. The oil helps the breadcrumbs become evenly golden and crisp.
- Bake the tray for 12 to 15 minutes. Halfway through cooking, after about 7 minutes, carefully turn each stick with a spatula for even browning. The breadcrumbs should be golden and crisp, and the fish should be cooked, with flesh that flakes easily under a fork. The ideal internal temperature is 63 °C.
- While the fish cooks, cut the lemon into wedges. Remove the sticks from the oven and arrange them immediately on a serving dish. Serve hot with the lemon wedges.
Nutrition
Per serving
- Energy
- 526.3 kcal
- Protein
- 44 g
- Carbohydrate
- 47.15 g
- Fat
- 18.56 g
- Fibre
- 2.68 g
- Calcium
- 12.07 mg
- Iron
- 0.41 mg
- Magnesium
- 10.31 mg
