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Fish Sticks
5 from 6 votes

Fish Sticks

Ditch the frozen TV dinners for good—these homemade Fish Sticks are just as easy and twice as tasty!

Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4 servings
Calories: 241 kcal
Course: Main Course
Cuisine: American

Ingredients

  • cooking spray nonstick
  • 1 pound cod cut into 1-inch strips, fillets
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper ground
  • 1/2 cup all-purpose flour
  • 2 egg beaten, large
  • 1 cup panko breadcrumbs

Instructions

    Cup of Yum
  1. Preheat oven to 425°F and place a wire rack over a baking sheet. Lightly coat the rack with nonstick cooking spray.
  2. Season the cod strips with salt and pepper.
  3. Prepare three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.
  4. Dredge each cod strip in flour, dip it into the egg, and coat it with panko breadcrumbs, pressing gently to adhere.
  5. Arrange the breaded fish strips on the prepared wire rack and spray the tops with nonstick cooking spray.
  6. Bake in the preheated oven for 15-20 minutes, or until the fish sticks are golden brown and cooked through.

Nutrition Information

Calories 241kcal (12%) Carbohydrates 23g (8%) Protein 27g (54%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 1g (5%) Trans Fat 0.01g (1%) Cholesterol 131mg (44%) Sodium 493mg (21%) Potassium 547mg (12%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 165IU (3%) Vitamin C 1mg (1%) Calcium 61mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 241

% Daily Value*

Calories 241kcal 12%
Carbohydrates 23g 8%
Protein 27g 54%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Trans Fat 0.01g 1%
Cholesterol 131mg 44%
Sodium 493mg 21%
Potassium 547mg 12%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 165IU 3%
Vitamin C 1mg 1%
Calcium 61mg 6%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.