Fish Sticks With Peas
Updated Feb. 28, 2024
- Total Time
- 35 minutes
- Rating
- Comments
- Read comments
Advertisement
Ingredients
- ¼cup all-purpose flour
- ½teaspoon ground turmeric
- ¼teaspoon onion powder
- ⅛teaspoon garlic powder
- Kosher salt (such as Diamond Crystal) and black pepper
- 2large eggs
- 1cup bread crumbs (regular or panko)
- 1½pounds skinless cod fillet (about 1 inch thick)
- ¼cup extra-virgin olive oil, plus more as needed
- Tartar sauce and lemon wedges, for serving
- 3tablespoons extra-virgin olive oil
- 3medium garlic cloves, finely grated
- ½teaspoon grated lemon zest
- Red-pepper flakes, to taste
- 1pound frozen green peas
- Kosher salt (such as Diamond Crystal)
- ¼cup roughly chopped mint leaves
For the Fish Sticks
For the Peas
Nutritional analysis per serving (6 servings)
415 calories; 19 grams fat; 3 grams saturated fat; 0 grams trans fat; 12 grams monounsaturated fat; 3 grams polyunsaturated fat; 30 grams carbohydrates; 5 grams dietary fiber; 6 grams sugars; 30 grams protein; 587 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered by
Preparation
- Step 1
Prepare your dredging station and make the fish sticks: Place the flour, turmeric, onion powder, garlic powder, 1 teaspoon salt and ½ teaspoon black pepper on a large plate; stir to combine. In a pie plate or shallow bowl, beat the eggs with 1 tablespoon of water and sprinkle with a little salt. Place the bread crumbs and ¾ teaspoon salt on another large plate and stir to combine. Place a baking sheet beside you.
- Step 2
Dry the fish well with paper towels. Season the fish with 1 teaspoon salt and ¼ teaspoon pepper, then cut into 1½- to 2-inch strips. Dredge each piece of fish in the seasoned flour (shaking off any excess flour), then in the egg, then in the bread crumbs; place breaded fish pieces on the baking sheet.
- Step 3
Pan-fry the fish sticks: In a large (12-inch) pan, heat the oil over medium-high. (To bake the fish sticks, see Tip.) When the oil is hot but not smoking, reduce the heat to medium and fry the fish sticks on all four sides until golden and crisped, about 4 minutes per side. You may need to do this in batches; add more oil if needed.
- Step 4
While the fish fries, prepare the peas: In a large pan, heat the oil over medium-low. Add the garlic and cook, stirring continuously until fragrant, about 2 minutes, taking care not to burn it. Add the lemon zest and some red-pepper flakes, and cook, stirring, until fragrant, about 2 minutes. Add the peas and 1½ teaspoons salt, stir to combine, then cook for 1 minute in the lemony oil. Add ¼ cup water, increase the heat to medium and simmer, uncovered, stirring occasionally, until the peas are tender but not mush and most of the water has been absorbed, 5 to 7 minutes. Taste and adjust seasoning. Remove from the heat and stir in the mint.
- Step 5
Serve the fish sticks with the peas and tartar sauce, plus some lemon wedges to squeeze over the fish.
- To bake, heat the oven to 425 degrees. Line a baking sheet with parchment paper. Prepare the fish sticks as written. Use a cooking spray or lightly brush the breaded fish sticks with olive oil. Bake the fish sticks on one side for about 12 to 14 minutes, then flip and bake for an additional 12 to 14 minutes, or until the fish is cooked through and the breading is crisp and golden brown.
Private Notes
Comments
Fried lotsa fish & seafood before… Much prefer a more neutral oil than olive for frying, such as peanut, avocado, or grapeseed.
Respectfully - for those who already have a reserve army of frozen fish sticks for kid meals, could frozen sticks be dosed with the turmeric, garlic powder and onion powder (and then go on with the rest of the recipe)? Also: if I make *these* from-scratch fish sticks, can they be baked or air-fried instead of fried? I am not arguing with the recipe, these are just weeknight cooking questions.
Other than nostalgia, I don’t really get the point of working to turn a perfectly nice fish fillet into a “stick.” Buy a nice fillet of cod or haddock, season, turn it into an appropriately flavored cutlet. Less prep time, less cleanup.
I have to admit, I've never made the fish sticks, although they sound great. I'm all about the peas. I make this for a quick weekend lunch or weeknight dinner, add white beans and serve over pasta. If I don't have mint, I've substituted other soft herbs. (Changes the character of the dish, but I'm still using it as a base!)
Followed the comments and chiled in the fridge for about half an hour before cooking. Also baked instead of pan frying and it came out crispy and delicious. Made some chips to go along with this and had a perfect British dinner.
Made this last night, with a few tweaks. I used almond flour instead of AP b/c I can't have gluten. I used egg whites instead of whole eggs for the dredge. And, we baked them. I used a little chile crisp in the peas and took out the mint b/c we didn't have it. This was healthy, delicious, and my 11 yro really liked it, too!