Description
These crispy baked fish sticks are a healthier take on the classic comfort food. Made with fresh cod fillets coated in a flavorful breadcrumb mixture and baked until golden, they’re perfect for dipping in tartar sauce.
Ingredients
Scale
- 1 pound cod fillets, cut into 1-inch strips
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 1 cup all-purpose flour
- ½ teaspoon sweet or smoked paprika
- 2 large eggs, beaten
- 1 tablespoon Dijon mustard
- 1 cup panko breadcrumbs
- 1 cup seasoned breadcrumbs
- Olive oil cooking spray
- Tartar sauce, for serving
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it.
- Season the cod strips with kosher salt and black pepper.
- Place the flour and paprika in a shallow dish. In another dish, whisk together the beaten eggs and Dijon mustard. In a third dish, combine the panko and seasoned breadcrumbs.
- Dredge each fish strip first in the flour mixture, then dip into the egg mixture, and finally coat in the breadcrumb mixture, pressing lightly to adhere.
- Arrange the coated fish sticks on the prepared baking sheet. Lightly spray the tops with olive oil cooking spray.
- Bake for 15–18 minutes, flipping halfway through, until golden brown and cooked through.
- Serve warm with tartar sauce for dipping.
Notes
- For extra crispiness, place the fish sticks on a wire rack set over the baking sheet.
- You can substitute cod with haddock, tilapia, or pollock.
- Make them gluten-free by using gluten-free flour and breadcrumbs.
- These fish sticks can be frozen before baking—just bread them, freeze in a single layer, then bake from frozen with a few extra minutes of cook time.
Nutrition
- Serving Size: 1/4 of recipe (about 4–5 fish sticks)
- Calories: 310
- Sugar: 2g
- Sodium: 620mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 95mg