By Catherine McCord
July 31, 2014

Packed with protein and other essential nutrients, fish is a true super food. But, most kids (and adults) don't eat as much fish as nutritionists or the U.S. Food and Drug Administration recommend. The Dietary Guidelines for Americans encourage adults to consume between 8 to 12 ounces a week, and children as young as three to eat 3 to 6 ounces weekly. But fish can be a tough sell, often because grown-ups aren't sure how to cook it. In this guest post, Parents contributing editor Catherine McCord shares one of her favorite easy fish recipes. This post originally appeared on

When I was little there was nothing I hated more then the nights that my parents went out (this was before I was a teenager, mind you). But I dreaded these nights not because they were leaving or that I would have to stuck with a babysitter, but because by 5:30pm, my brother and I would be sitting at the dinner table with our frozen fish sticks dinners in front of us. They were always soggy, drenched in salty breadcrumbs and tasted more like chicken and fillers then fish. In fact, after speaking with many people, it became very apparent to me that fish sticks are a lot of people's introduction to fish, thus triggering a childhood disdain for fish in general. I knew I couldn't inflict the same torture on my son.

I had so much fun coming up with this recipe and it was much less expensive buying fresh fish and a big bag of panko then buying a frozen tv dinner with a measly 8 sticks inside.

I've also been using a salt free seasoning lately called Vegit (also known as Spike). It's a really great option when you want to add extra flavor to your little ones dish without a lot of salt. There's only 15 milligrams of sodium per 1/8 teaspoon and it's packed with nutritional yeast and dried herbs.

I think these would be great to serve at a little ones birthday party or even better, when you go out and the kids want a special treat.

Fish Sticks  (Make 8-10 Sticks)

Prep Time: 3 mins

Cook Time: 12 mins


1/2 cups whole wheat flour

1/2 cup whole wheat breadcrumbs*

1 teaspoon vegit*

1 egg

1/2 pounds fish (tilapia, opah or any firm white fish will do), cut into 2-inch-long sticks

2-3 tablespoons olive oil


1. In a bowl, whisk together the flour, breadcrumbs and Vegit.

2. In a separate bowl, whisk the egg.

3. Dip the fish sticks in the egg, then coat with the flour mixture. If you keep one hand dry it will prevent your hands and the fish sticks from becoming clumpy with breadcrumbs.

4. Place on a plate until all of the fish sticks are lightly coated.

5. Heat 1-2 Tbsp of the oil in a saute pan over medium heat.

6. Cook half of the fish sticks for 2-3 minutes until golden.

7. Turn them and cook on the other side for 2-3 minutes or until fully

cooked through.

8. Repeat with remaining oil and fish sticks.

9. Cool and serve.

*You can find both of these items at Whole Foods and many health food stores

Want more fish? Try one (or all!) of these other delicious fish recipes from Weelicious:

- Halibut Pesto KabobsSign up for our weekly newsletter to get delicious recipes and food inspiration sent directly to your inbox!


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