Baked Fish Sticks
User Reviews
5
Baked Fish Sticks
Description
Baked Fish Sticks feature cod cut into 1-inch strips and seasoned with salt and lemon pepper. The strips are individually dredged in flour, dipped in beaten egg, and then coated with panko breadcrumbs. Baking in a preheated pan with melted butter allows the coating to crisp evenly while the fish cooks through, creating a golden-brown crust. The high oven temperature and turning midway ensure the fish sticks brown without steaming, resulting in a light crunch outside and tender fish inside.
These fish sticks can be served as a casual main dish or snack alongside tartar sauce and fresh lemon wedges to add brightness and tartness. The method avoids deep frying to reduce oil usage while still delivering a satisfying texture. The use of panko breadcrumbs provides a coarse, flaky crust that stays crispy after baking.
The recipe requires placing the baking dish in the oven to preheat and melting butter to help the crust crisp properly. Allowing the fish sticks to rest briefly after baking helps set the coating. Adjust seasoning or dipping sauces as desired.
Ingredients
- 1 lb cod cut into 1" strips, fillets
- 1 egg beaten, large
- 1/2 cup all-purpose flour
- 1/2 tsp salt
- 1/2 tsp lemon pepper seasoning
- 1/2 cup panko bread crumbs
- 4 tbsp butter melted
- lemon for serving, fresh
- tartar sauce for serving
Instructions
- Preheat oven to 425°F.
- Place egg, flour and Panko breadcrumbs in separate bowls. Season each piece of fish with the salt and lemon pepper seasoning.
- Dip fish pieces in flour to coat both sides. Dip in egg, shake off excess, then in Panko bread crumbs, patting gently for coating to adhere.
- Place a 13x9” baking dish in the oven to get hot for at least 15 minutes. Add the 3 tablespoons of the melted butter to the heated baking dish and arrange the fish sticks on top with plenty of room on each side so they “fry” not "steam".
- Bake 10 minutes, carefully turn fish sticks and add remaining butter to pan. Finish baking 5-10 minutes or until the coating is crispy, golden and the fish is cooked through. Remove from oven and let rest 5 minutes.
- Serve with fresh lemon slices and tartar sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 595 kcal
% Daily Value*
| Calories | 595kcal | 30% |
| Carbohydrates | 35g | 12% |
| Protein | 49g | 98% |
| Fat | 28g | 43% |
| Saturated Fat | 16g | 80% |
| Cholesterol | 240mg | 80% |
| Sodium | 1048mg | 44% |
| Potassium | 1030mg | 22% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 919IU | 18% |
| Vitamin C | 2mg | 2% |
| Calcium | 83mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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