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Fish Sticks
These homemade oven baked fish sticks are perfectly crispy and so easy to make! Cod strips are coated in seasoned panko breadcrumbs and they are ready to enjoy in less than 30 minutes.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 317 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1.5 lbs cod cut in 1 inch sticks
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ½ cup flour all-purpose or gluten-free
- 2 eggs beaten
- ½ cup panko
- ½ cup freshly grated Parmesan cheese
- lemon juice
- chopped fresh parsley for garnish
- tartar sauce for serving
Instructions
- Preheat the oven to 400 F.
- Add panko breadcrumbs to a parchment lined large baking sheet and spread out in an even layer. Bake for 2 -3 minutes, then stir breadcrumbs and then bake for 2-3 minutes or until breadcrumbs are golden brown. (Watch them closely so they don’t burn.) Immediately, remove breadcrumbs from the oven and the sheet. Add freshly grated parmesan cheese to the panko breadcrumbs.
- Season fish pieces with salt, pepper, paprika, onion, and garlic powder.
- Dip each fish stick in flour first, then egg mixture, and lastly breadcrumbs/parmesan mixture. Coat evenly, shake off excess. Set them on a parchment paper lined baking sheet. Repeat with all fish pieces.
- Bake fish sticks for 12 to 15 minutes. Remove from the oven and let them rest for about 5 minutes. Serve with chopped fresh parsley, a drizzle of lemon juice and tartar sauce.
Cup of Yum
Notes
- Make them gluten-free by using GF flour and panko breadcrumbs.
- Browning the panko breadcrumbs helps to get the fish sticks super crispy. It's totally worth the extra few minutes.
- Bake them on a parchment or foil baking sheet so that they don't stick, and flip them halfway through cooking so that they get crispy all over.
Nutrition Information
Calories
317kcal
(16%)
Carbohydrates
19g
(6%)
Protein
41g
(82%)
Fat
7g
(11%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
1g
Cholesterol
166mg
(55%)
Sodium
952mg
(40%)
Potassium
807mg
(23%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
544IU
(11%)
Vitamin C
2mg
(2%)
Calcium
200mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 317
% Daily Value*
| Calories | 317kcal | 16% |
| Carbohydrates | 19g | 6% |
| Protein | 41g | 82% |
| Fat | 7g | 11% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 166mg | 55% |
| Sodium | 952mg | 40% |
| Potassium | 807mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 544IU | 11% |
| Vitamin C | 2mg | 2% |
| Calcium | 200mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.