4.0 from 3 votes
Baked Fish Sticks
Oven-baked fish sticks are crispy, tender, and SO good! Coated with breadcrumbs and delicious seasoning, these fish sticks are packed with flavor and a recipe that the whole family will enjoy!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 302 kcal
Course:
Lunch , Dinner
Cuisine:
American
Ingredients
- 1 pound cod sliced into strips
- salt and pepper
- 1/2 cup flour
- 2 large eggs
- 1/2 teaspoon salt
- 1 cup panko
- 1/2 cup grated parmesan
- 2 teaspoons Old Bay seasoning
- 1/2 teaspoon garlic powder
Instructions
- Preheat the oven to 375 degrees. Salt and pepper the cod strips.
- Create a breading station for the fish. In one bowl add the flour. In the second bowl whisk together the eggs and salt. In the last bowl add the Panko, parmesan cheese, old bay seasoning, and garlic powder.
- First dip the cod in the flour, then the egg, and lastly the Panko mix.
- Place on a parchment paper lined baking sheet. Bake for 15-20 minutes or golden and crispy.
Cup of Yum
Nutrition Information
Calories
302kcal
(15%)
Carbohydrates
25g
(8%)
Protein
31g
(62%)
Fat
8g
(12%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
153mg
(51%)
Sodium
717mg
(30%)
Potassium
583mg
(17%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
315IU
(6%)
Vitamin C
1mg
(1%)
Calcium
183mg
(18%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 302
% Daily Value*
| Calories | 302kcal | 15% |
| Carbohydrates | 25g | 8% |
| Protein | 31g | 62% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 153mg | 51% |
| Sodium | 717mg | 30% |
| Potassium | 583mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 315IU | 6% |
| Vitamin C | 1mg | 1% |
| Calcium | 183mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.