5.0 from 21 votes
Baked Fish Sticks
Tender, and flaky on the inside, golden brown and crunchy outside, these baked fish sticks are better than fried, easy to make and adults and kids alike LOVE them.
Prep Time
15 mins
Cook Time
15 mins
Resting Time
5 mins
Total Time
40 mins
Servings: 2
Calories: 595 kcal
Course:
Appetizer , Lunch , Dinner
Cuisine:
American , British
Ingredients
- 1 lb cod fillets cut into 1" strips
- 1 large egg beaten
- 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
- Fresh Lemon for serving
- 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.
Cup of Yum
Nutrition Information
Calories
595kcal
(30%)
Carbohydrates
35g
(12%)
Protein
49g
(98%)
Fat
28g
(43%)
Saturated Fat
16g
(80%)
Cholesterol
240mg
(80%)
Sodium
1048mg
(44%)
Potassium
1030mg
(29%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
919IU
(18%)
Vitamin C
2mg
(2%)
Calcium
83mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 595
% 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.