Fish sticks are an easy way to get seafood into your kids without a fight. These are a great replacement for the frozen variety loaded with gluten and chemicals.
If you’re introducing fish to your children, cod has a reputation for being a mild fish. Flounder, however, has a lower mercury listing than cod or mahi mahi. While tilapia has a reputation for being mild, I don’t recommend it as farm-raised tilapia is fed a truly disgusting mixture. The infamous “so basically it’s me and you standing in a toilet against 300,000 poo-eating fish” episode of Dirty Jobs cemented my refusal to eat tilapia.
If you’d like to see a table with info on mercury levels in different types of fish so you can make an educated decision, I recommend you check out the NRDC’s article on Mercury Contamination in Fish- A Consumer’s Guide. You can also look at the FDA’s released data on the actual levels found in testing.
Hands-on: 18 minutes
Hands-off: 12 minutes
1 pound of firm white fish, cut into nuggets (cod, wild-caught tilapia, mahi mahi, flounder, etc…)
1 cup flour (we like sorghum)
2 Tbs Parmesan cheese, optional
1 tsp salt
¼ tsp pepper
2 Tbs – ¼ cup mayonnaise
3 Tbs coconut oil or butter, melted
Preheat oven to 425. Line a cookie sheet with parchment and set aside.
In a shallow pie plate, combine the flour, Parmesan, and spices. In a separate shallow plate, place 2 Tbs mayo. Take each piece of fish and coat it with a thin layer of mayo followed by the breading. Set on the parchment paper. Repeat with remaining fish. Drizzle with melted fat. Bake for approximately 12 minutes, until fish flakes with a fork.
You can substitute crushed cereal, potato flakes, seasoned bread crumbs, and the like for the flour and possibly omit the cayenne and Parmesan. Of the gluten-free flours, we think the flavor and texture of sorghum works best in this recipe.
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