Description

Crispy on the outside and tender on the inside, these homemade fish sticks are a healthier and tastier alternative to the store-bought variety. Perfect for a kid-friendly meal or a quick weeknight dinner, they’re oven-baked rather than fried and come together in under 30 minutes.

Ingredients

Units Scale

For the Fish Sticks

1 pound white fish fillets (such as cod, haddock, or pollock), cut into 1-inch wide strips
1 teaspoon salt
1/2 teaspoon black pepper

For Breading

1/2 cup all-purpose flour
2 large eggs
1 tablespoon milk
1 cup panko breadcrumbs
1/3 cup grated Parmesan cheese
1 teaspoon paprika
1/2 teaspoon garlic powder

Optional for Serving

Lemon wedges
Tartar sauce

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Instructions

Prep the Oven and Baking Sheet: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it to prevent sticking.
Prepare the Fish: Pat the fish strips dry with paper towels. Season them evenly with salt and black pepper.
Set Up the Breading Station: Place the flour in one shallow bowl. In a second bowl, whisk the eggs and milk together until well combined. In a third bowl, mix panko breadcrumbs, Parmesan, paprika, and garlic powder.
Bread the Fish: Dredge each fish strip in flour, tapping off the excess, then dip into the egg mixture, and finally coat thoroughly in the panko breadcrumb mixture. Arrange the coated fish strips on the prepared baking sheet in a single layer.
Bake the Fish Sticks: Bake for 14–16 minutes, flipping halfway through, until the coating is golden brown and the fish flakes easily with a fork.
Serve: Serve hot with lemon wedges and tartar sauce, if desired.

Notes

Try substituting panko with regular breadcrumbs or a gluten-free alternative.
Use any mild, firm white fish fillets you like.
Fish sticks are best served immediately for maximum crispiness.
To reheat, bake at 375°F (190°C) for 5–7 minutes until hot.

Nutrition

Serving Size: 1/4 of recipe (about 4 fish sticks)
Calories: 260
Sugar: 1g
Sodium: 720mg
Fat: 8g
Saturated Fat: 2.5g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 21g
Fiber: 1g
Protein: 28g
Cholesterol: 112mg