Crispy Baked Fish Sticks with Roasted Asparagus

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Baked Fish Sticks with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Crispy Baked Fish Sticks with Roasted Asparagus

Delight in these crunchy, baked fish sticks made from a tender cod fillet, lightly coated with panko breadcrumbs and Parmesan, paired with perfectly roasted asparagus. This well-balanced dish delivers a satisfying crunch and a burst of fresh flavor, making it an ideal meal for any time of the day.

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NUTRITION

376kcal
Protein
45.6g
Fat
13.2g
Carbs
20g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 large Egg

2 tbsp Panko Breadcrumbs

1 tbsp Grated Parmesan Cheese

0.5 tsp Garlic Powder

Salt & Pepper (to taste)

1 cup Asparagus

1 tsp Olive Oil

1 Lemon Wedge

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PREPARATION

  • 1

    Preheat your oven to 425°F and prepare a baking sheet lined with parchment paper.

  • 2

    Cut the cod fillet into stick shapes to form fish sticks.

  • 3

    In a shallow bowl, whisk the egg. In another bowl, combine panko breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper.

  • 4

    Dip each fish stick first into the egg wash, then coat evenly with the breadcrumb mixture.

  • 5

    Place the breaded fish sticks on the prepared baking sheet.

  • 6

    Trim the woody ends off the asparagus and toss with olive oil, salt, and pepper. Arrange them on a separate baking tray or beside the fish if space allows.

  • 7

    Bake for 12-15 minutes until the fish is cooked through and the breadcrumbs are crisp. Roast the asparagus for about 10-12 minutes until tender but still vibrant.

  • 8

    Serve the crispy baked fish sticks with the roasted asparagus and a squeeze of lemon over the top.

Crispy Baked Fish Sticks with Roasted Asparagus

This is an example of a meal that Solin would create to include in your personalized meal plan.

Crispy Baked Fish Sticks with Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Crispy Baked Fish Sticks with Roasted Asparagus

Delight in these crunchy, baked fish sticks made from a tender cod fillet, lightly coated with panko breadcrumbs and Parmesan, paired with perfectly roasted asparagus. This well-balanced dish delivers a satisfying crunch and a burst of fresh flavor, making it an ideal meal for any time of the day.

NUTRITION

376kcal
Protein
45.6g
Fat
13.2g
Carbs
20g

SERVINGS

1 serving

INGREDIENTS

6 oz Cod Fillet

1 large Egg

2 tbsp Panko Breadcrumbs

1 tbsp Grated Parmesan Cheese

0.5 tsp Garlic Powder

Salt & Pepper (to taste)

1 cup Asparagus

1 tsp Olive Oil

1 Lemon Wedge

PREPARATION

  • 1

    Preheat your oven to 425°F and prepare a baking sheet lined with parchment paper.

  • 2

    Cut the cod fillet into stick shapes to form fish sticks.

  • 3

    In a shallow bowl, whisk the egg. In another bowl, combine panko breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper.

  • 4

    Dip each fish stick first into the egg wash, then coat evenly with the breadcrumb mixture.

  • 5

    Place the breaded fish sticks on the prepared baking sheet.

  • 6

    Trim the woody ends off the asparagus and toss with olive oil, salt, and pepper. Arrange them on a separate baking tray or beside the fish if space allows.

  • 7

    Bake for 12-15 minutes until the fish is cooked through and the breadcrumbs are crisp. Roast the asparagus for about 10-12 minutes until tender but still vibrant.

  • 8

    Serve the crispy baked fish sticks with the roasted asparagus and a squeeze of lemon over the top.