Parmesan Breaded Fish Sticks

Ingredients

• 500 g fresh cod fillet
• 80 g fine breadcrumbs
• 50 g grated Parmesan
• 50 g all-purpose flour
• 2 pieces eggs
• 3 tbsp extra-virgin olive oil
• 1 tsp sweet paprika
• 1 tsp Italian herb blend (thyme, oregano, rosemary)
• to taste fine salt
• to taste ground black pepper
• 1 piece red onion
• 2 pieces portobello mushroom
• 1 piece lemon

Method

1. Preheat the oven to 200°C (convection). Line two baking sheets with parchment paper.
2. Prepare the vegetables: peel the red onion and slice it into thin rings. Clean the portobello mushrooms, remove the stems if dirty, and cut them into thick slices.
3. Arrange the vegetables on a baking sheet, drizzle with 1 tablespoon of olive oil, salt lightly, and toss. Bake for 15-20 minutes, until tender and lightly browned.
4. Meanwhile, prepare the fish: rinse the cod fillets and pat them dry with paper towels. Cut each fillet into sticks about 2 cm wide and 8 cm long.
5. Season the fish sticks with a pinch of salt and pepper.
6. Set up three shallow dishes: one with the flour, one with the eggs beaten with a fork, and one with the mixture of breadcrumbs, grated Parmesan, paprika, and Italian herbs. Mix the breadcrumb blend well.
7. Bread the sticks: dredge them first in the flour (tapping off any excess), then in the beaten egg, and finally in the breadcrumb mixture, pressing lightly to adhere.
8. Arrange the breaded fish sticks on the second baking sheet without overlapping. Drizzle with 1 tablespoon of olive oil (or spray) to help them brown.
9. Bake the fish sticks at 200°C for 12-15 minutes, flipping them halfway through, until they are deeply golden and cooked through.
10. Serve the fish sticks with the roasted vegetables, lemon wedges, and, if desired, a mild sauce (lemon yogurt or ketchup).

Nutrition

Per serving

Energy

430.5 kcal

Protein

30.53 g

Carbohydrate

28.73 g

Fat

22.05 g

Fibre

2.91 g

Calcium

135.06 mg

Iron

0.55 mg

Magnesium

14.38 mg