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Baked Fish Sticks

Baked Fish Sticks

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  • Author: Maria
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • 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

  • 1 lb white fish fillets (cod, tilapia, or haddock), cut into strips

  • 1 cup breadcrumbs (whole wheat or panko)

  • 1/2 cup all-purpose flour

  • 2 eggs, beaten

  • 1 tsp paprika

  • Salt & pepper, to taste

  • Optional: Tartar sauce, ketchup, or lemon wedges for serving

Instructions

  1. Prep: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. Breading stations:

    • Bowl 1: Flour

    • Bowl 2: Beaten eggs

    • Bowl 3: Breadcrumbs + paprika + salt + pepper

  3. Coat fish: Dip each strip in flour → egg → breadcrumbs. Place on baking sheet.

  4. Bake: 15–20 mins until golden and fish flakes easily (internal temp 145°F/63°C).

  5. Serve: Cool slightly and pair with dipping sauces.

Notes

  • Extra crispy? Spray fish sticks lightly with cooking oil before baking.

  • Gluten-free: Use almond flour + gluten-free breadcrumbs.

  • 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

Find it online: https://cooktune.com/baked-fish-sticks/