Fish Sticks (Baked)

There’s something wonderfully nostalgic about fish sticks, isn’t there? They’re one of those childhood classics that instantly bring back memories of cozy weeknight dinners, maybe paired with fries and a little pool of ketchup on the side. But here’s the good news: you don’t need to rely on a frozen box anymore. These homemade baked fish sticks are golden, crunchy, and comforting — with the bonus of being much fresher and healthier than the store-bought kind.

With just a few simple pantry ingredients, you can transform flaky white fish into crispy-coated sticks that are just as fun for kids as they are for adults. The best part? They’re baked, not fried, which means less oil, less mess, and all the crunch. So grab your baking sheet and let’s make fish sticks that’ll earn a permanent spot on your weeknight dinner rotation!

Recipe Origin

Fish sticks, or “fish fingers” as they’re known in the UK, first became popular in the 1950s as a quick and easy way for families to enjoy seafood without the fuss of filleting, frying, or battling bones. They were marketed as a convenient dinner solution for busy households, and for many of us, they ended up on the dinner table regularly during childhood.

This homemade version keeps the comfort-food vibe but with an upgrade: fresh cod fillets, a crunchy double-breadcrumb coating, and a baking method that makes them golden and crisp without deep frying. Think of it as the grown-up version of your childhood favorite — though trust me, kids still love them just as much.

Kitchen Tools You’ll Need

Sharp knife – for slicing the cod fillets into uniform strips
Cutting board – to prep your fish and ingredients
Three shallow bowls – for your dredging station (flour, egg wash, breadcrumbs)
Baking sheet – lined with parchment or lightly greased
Cooling rack (optional) – placing fish sticks on a rack over the baking sheet helps with extra crispness
Cooking spray – olive oil spray gives that golden, fried-like finish without the extra oil

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Why You’ll Love This Recipe

Healthier than store-bought – baked, not fried, but still deliciously crispy
Simple pantry ingredients – you probably already have most of them
Family-friendly – kids love dunking them in tartar sauce, ranch, or ketchup
Versatile – serve as a fun appetizer, main dish, or tuck them into tacos
Batch-friendly – make a big tray and freeze extras for easy weeknight dinners

Ingredients

Cod fillets – mild, flaky, and perfect for cutting into strips
Kosher salt – enhances the natural flavor of the fish
Black pepper – freshly ground for a little bite
All-purpose flour – the first coating step to help everything stick
Paprika – adds subtle warmth and color (smoked or sweet, your choice)
Eggs – beaten with Dijon mustard to bind the coating
Dijon mustard – a secret touch that gives depth and tang
Panko breadcrumbs – for that light, airy crunch
Seasoned breadcrumbs – bring in extra flavor and texture
Olive oil cooking spray – helps achieve that golden, crisp finish
Tartar sauce – classic dipping partner, though ketchup or ranch work too

Instructions

Step 1: Prep Your Fish

Pat the cod fillets dry with paper towels. This is important — too much moisture makes the coating soggy. Slice into strips about 1 inch wide so they cook evenly. Season with kosher salt and black pepper.

Step 2: Set Up Your Breading Station

You’ll need three shallow bowls:
Bowl 1: Flour + paprika
Bowl 2: Beaten eggs + Dijon mustard
Bowl 3: Panko + seasoned breadcrumbs mixed together

Step 3: Bread the Fish

Dip each strip of fish into the flour, coating lightly. Shake off excess. Next, dip into the egg mixture, making sure it’s fully coated. Finally, roll in the breadcrumb mixture, pressing gently so the coating sticks.

Step 4: Arrange for Baking

Place coated fish sticks on a parchment-lined baking sheet (or on a wire rack set over the baking sheet for extra crispness). Spray lightly with olive oil spray.

Step 5: Bake

Bake at 425°F (220°C) for 12–15 minutes, flipping halfway through, until golden brown and cooked through. The fish should flake easily when pierced with a fork.

Step 6: Serve

Serve hot with tartar sauce, lemon wedges, or any dip you love. These fish sticks are best enjoyed right out of the oven while they’re still crisp.

Chef’s Pro Tips

Don’t skip drying the fish – excess moisture prevents crispiness.
Double-coat for extra crunch – repeat the egg + breadcrumb steps for a thicker crust.
Use a wire rack – elevating the fish sticks lets hot air circulate, creating an even crispier bake.
Switch up the fish – haddock, pollock, or tilapia work beautifully.
Make it spicy – add cayenne or chili flakes to the flour for a kick.

Nutrition Facts (Per Serving, about 4 sticks)

Calories: ~280
Protein: 24g
Fat: 8g
Carbohydrates: 22g
Fiber: 2g
Sodium: 480mg

Serving Ideas

Classic style – with tartar sauce, fries, and coleslaw
Kid-approved – alongside sweet potato fries and ketchup
Grown-up twist – tuck them into warm tortillas for fish stick tacos with slaw and chipotle mayo
Party platter – serve as finger food with a variety of dips (honey mustard, ranch, spicy aioli)

Make-Ahead & Storage Tips

Make-ahead – bread the fish sticks, then refrigerate for up to 6 hours before baking
Freezing – breaded, uncooked fish sticks freeze well. Lay them on a baking sheet to freeze solid, then transfer to a freezer bag. Bake directly from frozen, adding a few extra minutes
Leftovers – store cooked fish sticks in the fridge up to 2 days. Reheat in the oven or air fryer to re-crisp

Variations

Gluten-free – swap breadcrumbs and flour for gluten-free versions
Air fryer fish sticks – cook at 400°F for 8–10 minutes, flipping halfway
Cheesy coating – mix grated Parmesan into the breadcrumbs for a rich, savory crust
Herb upgrade – stir dried oregano, parsley, or dill into the breadcrumb mix for fresh flavor

FAQs

Can I use frozen fish?
Yes — just thaw fully and pat dry before breading.

What if I don’t have panko?
You can use all seasoned breadcrumbs, but panko gives the best crunch.

Can I make these dairy-free?
Absolutely! The recipe contains no cheese or dairy naturally. Just double-check the breadcrumbs you use.

How do I know the fish is cooked?
It should be opaque, flaky, and reach an internal temperature of 145°F (63°C).

Conclusion

These baked fish sticks are everything you loved as a kid, but with a wholesome, homemade twist. Crispy, golden, and irresistibly dippable, they’re perfect for family dinners, casual get-togethers, or even meal prep. Whether you serve them with tartar sauce, tuck them into tacos, or enjoy them straight off the baking sheet, they’ll remind you that comfort food can be both fun and fresh.

Once you try them, you’ll never reach for the frozen box again!