Crispy on the outside, tender on the inside—these Baked Fish Sticks are a total game-changer! Forget the frozen store-bought version; making them from scratch is easier than you think. With a golden, crunchy coating and flaky fish inside, these homemade fish sticks are both delicious and nutritious.
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Perfect for a quick weeknight dinner, a fun snack, or even meal prepping, they pair wonderfully with your favorite dipping sauces. Plus, they’re baked, not fried, so you get all the crispy goodness without the extra oil. Let’s get started!
Why You’ll Love This Recipe
Healthier Alternative: Baked instead of fried for a lighter, yet still crispy bite.
Kid-Friendly: A guaranteed hit with little ones (and adults too!).
Quick & Easy: Simple steps with minimal prep and cleanup.
Customizable: Switch up the seasonings or breading for different flavors.
Perfect for Meal Prep: Make a batch, freeze extras, and reheat when needed.
Ingredients in Baked Fish Sticks
White Fish Fillets: Cod, haddock, or tilapia work great—mild and flaky.
Flour: Helps the coating stick to the fish.
Eggs: Binds the breadcrumbs to the fish for that perfect crunch.
Panko Breadcrumbs: The key to an ultra-crispy exterior.
Parmesan Cheese: Adds a rich, savory depth to the breading.
Garlic Powder & Paprika: Brings subtle warmth and flavor.
Salt & Pepper: Enhances the taste of the fish.
Olive Oil Spray: Lightly coats the fish for golden crispiness.
Instructions
Preheat the Oven: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray with olive oil.
Prepare the Fish: Cut the fish fillets into uniform strips to ensure even cooking.
Set Up a Breading Station: In three separate bowls, place flour in one, beaten eggs in another, and a mix of Panko, Parmesan, garlic powder, paprika, salt, and pepper in the third.
Coat the Fish: Dip each fish strip into the flour, then the egg, and finally the breadcrumb mixture, pressing gently to coat evenly.
Arrange & Bake: Place the coated fish sticks on the baking sheet. Lightly spray with olive oil and bake for 15-18 minutes, flipping halfway through, until golden brown and crispy.
Serve & Enjoy: Let them cool slightly and serve with your favorite dipping sauces!
Nutrition Facts
Servings: 4
Calories per serving: [Calorie count]
Preparation Time
Prep Time: 15 minutes
Cook Time: 18 minutes
Total Time: 33 minutes
How to Serve Baked Fish Sticks
With Tartar Sauce: A classic pairing with creamy, tangy goodness.
With Lemon Wedges: A squeeze of fresh lemon enhances the flavor.
With a Side of Fries: Make it a full meal with baked sweet potato fries.
In a Sandwich: Layer them in a bun with lettuce and mayo for a crispy fish sandwich.
With a Side Salad: A fresh, crisp salad balances the dish perfectly.
Additional Tips
Use Fresh or Frozen Fish: If using frozen fish, thaw completely and pat dry before coating.
For Extra Crispiness: Bake on a wire rack instead of parchment paper.
Make it Gluten-Free: Swap flour and breadcrumbs for gluten-free alternatives.
Spice it Up: Add cayenne pepper or Old Bay seasoning for a kick.
Freeze for Later: Flash freeze uncooked fish sticks, then bake straight from frozen when ready.
FAQ Section
Q1: Can I air-fry these instead of baking?
A1: Yes! Air fry at 375°F for about 10-12 minutes, flipping halfway through.
Q2: Can I use other types of fish?
A2: Absolutely! Any firm white fish like halibut or pollock works well.
Q3: How do I make these dairy-free?
A3: Simply omit the Parmesan cheese or use a dairy-free alternative.
Q4: Can I make these ahead of time?
A4: Yes! You can bread the fish and store them in the fridge for up to 4 hours before baking.
Q5: How do I reheat leftovers?
A5: Reheat in the oven at 375°F for 8-10 minutes to keep them crispy.
Q6: Can I use regular breadcrumbs instead of Panko?
A6: You can, but Panko gives the best crunch!
Q7: What dipping sauces go well with fish sticks?
A7: Try tartar sauce, honey mustard, ranch, or even a spicy sriracha mayo.
Q8: Can I bake them on aluminum foil instead of parchment paper?
A8: Yes, but parchment prevents sticking better. If using foil, spray it well.
Q9: What sides go well with fish sticks?
A9: Coleslaw, roasted veggies, or even mac and cheese make great pairings.
Q10: How do I prevent soggy fish sticks?
A10: Make sure to pat the fish dry before coating and avoid overcrowding the baking sheet.
Final Thoughts
Crispy, flavorful, and oh-so-easy to make, these Baked Fish Sticks are a healthier twist on a childhood favorite. Whether you’re serving them up for dinner, lunch, or a snack, they’re guaranteed to be a hit. Give them a try and enjoy every crispy, flaky bite!
Print
Baked Fish Sticks
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Cuisine: American
Description
Golden, crunchy fish sticks made with fresh fish fillets and baked (not fried!) for a healthier twist on the classic. Ready in 30 minutes—perfect for kids and adults alik
Ingredients
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1 lb white fish fillets (cod, tilapia, or haddock), cut into strips
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1 cup breadcrumbs (whole wheat or panko)
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1/2 cup all-purpose flour
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2 eggs, beaten
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1 tsp paprika
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Salt & pepper, to taste
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Optional: Tartar sauce, ketchup, or lemon wedges for serving
Instructions
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Prep: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
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Breading stations:
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Bowl 1: Flour
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Bowl 2: Beaten eggs
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Bowl 3: Breadcrumbs + paprika + salt + pepper
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Coat fish: Dip each strip in flour → egg → breadcrumbs. Place on baking sheet.
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Bake: 15–20 mins until golden and fish flakes easily (internal temp 145°F/63°C).
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Serve: Cool slightly and pair with dipping sauces.
Notes
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Extra crispy? Spray fish sticks lightly with cooking oil before baking.
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Gluten-free: Use almond flour + gluten-free breadcrumbs.
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Air fryer option: Cook at 400°F (200°C) for 10–12 mins, flipping halfway.
Nutrition
- Calories: 250 kcal
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 1g
- Carbohydrates: 25g
- Fiber: 2g
- Protein: 25g