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