Oven-Crispy Rockfish “Fish Sticks” with Lemon Cabbage–Carrot Slaw & Sheet-Pan Fries

All the comfort of pub night, but cleaner and faster at home: crisp oven “fish sticks” made from wild rockfish, plus tangy lemony slaw and oven fries. It’s crunchy, bright, and kid/partner-friendly—and it makes great leftovers.

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Ingredients

Rockfish Fillet (Wild Caught Fresh) 1 lb $6.99/lb (sale)
Russet Potato 1 to 1 1/4 lb, cut into fries $1.29/lb (or $2.99/5 lb bag)
Green Cabbage 1/2 lb (about 4 packed cups), thinly sliced $1.49/lb
Carrots 1/2 lb (about 2 medium), grated or thinly sliced $1.69/lb
Fresh lemons (bag) or 1 lemon 1 lemon (zest + 2 Tbsp juice) $4.99/2 lb bag (or use 1 lemon)
Green Onions 2, thinly sliced (optional) $1.50 each

Instructions

Prep: Heat oven to 450°F. Line a sheet pan with foil and lightly oil it. Pat dry 1 lb rockfish and cut into 1-inch thick strips (about 3–4 inches long). Cut 1 to 1 1/4 lb russet potatoes into fries. Thinly slice 1/2 lb green cabbage. Grate 1/2 lb carrots. Zest and juice 1 lemon (you want ~2 Tbsp juice).
Start fries: Toss the cut fries (1–1 1/4 lb potatoes) with 1 1/2 Tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper. Spread on the sheet pan in a single layer. Bake 15 minutes.
Set up breading: In a bowl, mix 3/4 cup panko breadcrumbs (pantry) with 1 tsp paprika (pantry) and 1/2 tsp garlic powder (pantry). In a second bowl, beat 1 egg (pantry).
Bread fish: Season rockfish strips (1 lb) with 3/4 tsp salt and 1/4 tsp pepper. Dip each strip into beaten egg, then press into panko mixture to coat well.
Bake fish with fries: After fries bake 15 minutes, flip them. Push fries to one side. Place breaded rockfish on the other side. Lightly spray or drizzle fish with 1 tsp oil for better browning. Bake until fish is cooked through and fries are crisp, 12–15 minutes more (rockfish should flake and reach ~140–145°F).
Make lemon slaw: While fish bakes, toss 1/2 lb sliced green cabbage + 1/2 lb grated carrots with 2 Tbsp lemon juice, 1 tsp lemon zest, 1 1/2 Tbsp olive oil, 1/2 tsp salt, and black pepper to taste. Fold in 2 sliced green onions (optional).
Serve: Plate rockfish “sticks” with fries and lemon slaw. Add extra lemon wedges if you like more brightness.
Checklist: Oven method; protein + veg + starch; uses sale rockfish and seasonal WA winter cabbage/carrots/potatoes/citrus; avoids recent lemon-garlic seafood pastas and skillet seafood-heavy repeats by shifting to baked crispy fish + slaw + fries.

Cook time: 50 minutes

Estimated cost: $14–19

Health notes: Estimated per serving: ~750–900 kcal depending on fries oil and breading; ~40–50g protein. Bake (don’t deep-fry) to keep saturated fat lower; use cabbage + lemon for fiber and vitamin C. Add extra slaw to increase volume without many calories.

Drink pairing: Fried/crispy fish begs for high-acid refreshment. Think saline, citrusy whites or something sparkling to lift the crunch and cut any richness. If you like red, go super light and chilled.

Careme