Perfectly flaky and flavorful Baked Garlic Parmesan Fish Sticks for a healthy dinner in under 30 minutes. These parmesan crusted fish sticks have an almond flour coating and also make for an easy keto, low carb and gluten free party appetizer!
Ingredients
1½lbsTilapia or other White Fish Fillet, about 4 large fillets, 681g
6TbspShredded Parmesan Cheese
½cupAlmond Flour
1½tspItalian Seasoning/Dried Oregano
1½tspGarlic Powder
1tspOnion Powder
1tspSalt
1tspPepper
2tspOlive Oil
Instructions
Preheat the oven to 400°F and line a baking sheet with parchment paper (or foil greased with cooking spray/oil).
Slice fish fillets into even 1” thick strips and pat dry with paper towels.
In a large shallow bowl or plate stir together shredded parmesan, almond flour, Italian Seasoning, garlic powder, onion powder, salt and pepper.
Brush all sides of fish with melted olive oil, or use finger tips to smear.
Place fish sticks in parmesan coating and use hands to coat all sides. The parmesan will not stick much to the strips.
Transfer to prepared baking sheet, and repeat with all sticks.
Sprinkle on remaining shredded parmesan.
Bake for 12 minutes or until fish flakes when tested with a fork.
Notes
Storage:
Fridge: Cooked, in an airtight container for 3-4 days. Bake at 350°F for 7 minutes to reheat.
Freeze raw: Place on cookie sheet and transfer to freezer safe bag when completely frozen. Defrost before cooking, and bake for 15 minutes to cook.
Freeze cooked: Let cool and place in freezer bag. Bake at 400°F for 7 minutes to reheat.