Kid Friendly Fresh Fish

2015-01-12 18.12.29

Rockfish is a mild flavored and firm fish. It’s a great fish to offer picky eaters. Coated with crispy Panko- even the most discerning of eaters will show some interest! Serve plain or with ketchup or BBQ sauce. Here, I served it with basmati brown rice with shredded spinach and a kale/carrot balsamic sauté.

For information on the plate above, click here.


Panko Crusted Wild Caught Rockfish Recipe:





1 rockfish fillet

1 cup panko bread crumbs

1 egg




Preheat oven to 425 degrees Fahrenheit.

Slice fish fillet into stick shapes, about 1 inch thick and 3 inches long. Watch out for bones.

Season fish sticks with salt & pepper.

Beat egg to make an egg wash.

Dip each fish stick in the egg and roll in panko bread crumbs.

Place panko crusted fish on a baking sheet.

Bake for 8 minutes and flip. Bake for another 8 minutes or until golden brown and the fish is cooked through.




– Kelly





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