I love the crunchy covering on deep fried fish sticks, but I hate how greasy they are, all the extra fat calories, and those pathetic pieces of pressed white fish under all that crispy coating. The trick to making fish sticks that are worth eating is to start with good quality strips of real fish and to triple-coat them before baking. I served them with a mound of Greek yogurt spiced with pickle relish.
Baked Fish Sticks
1 1/2 - 3 lbs firm white fish like cod
1 c milk
1 c flour
Old Bay seasoning
1 egg plus 2 egg whites
4 c cornflakes
1/2 c nonfat plain Greek yogurt
Pickle relish to taste
Preheat oven to 450. Line a baking sheet with parchment paper.
Cut fish into 8 sticks. Place fish sticks in a shallow dish and pour milk over them. Let the fish soak while you prepare the dips.
In a zip loc bag, mix the flour and 1 t of Old Bay. In a shallow bowl, whisk together the egg and egg whites. In another zip loc bag, crush the cornflakes using a rolling pin. Add another 1 t of Old Bay to the cornflakes and mix. Remove the fish sticks from the milk and shake off excess. A few at a time, coat them with flour, then eggs, then the crushed cornflakes.
Place fish sticks on the prepared baking sheet. Bake until cooked through, golden brown, and crunchy, about 10 minutes. While the fish bakes, mix the yogurt and relish together in a small bowl.