Homemade Crispy Baked Fish Sticks
User Reviews
4.7
21 reviews
Excellent
Homemade Crispy Baked Fish Sticks
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Homemade baked fish sticks that are deliciously crispy, easy to make and packed with protein. These healthy baked fish sticks make a wonderful dinner for kids, toddlers and adults alike because they're super nutritious and fun to eat. Serve with your fav sides and dipping sauces!
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Ingredients
- 2 cups panko breadcrumbs
- Nonstick olive oil cooking spray
- 3/4 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- 1/4 teaspoon cayenne pepper, only if you like a little bit of heat
- 2 large eggs
- 2 tablespoons milk of choice
- 1 ¼ pound cod filet
Instructions
- Preheat the oven to 400 degrees F.
- Pat the fish fillet dry on both sides with a paper towel. Cut the fish into 1 inch thick sticks/strips. They should be about 3 inches long, but this will vary based on your fish filet.
- Add panko breadcrumbs to a large baking sheet and spread out in an even layer. Spray breadcrumbs with nonstick olive oil cooking spray. Bake for 2 minutes, then stir breadcrumbs (or just give the pan a shake) and then bake for 2-3 minutes or until breadcrumbs are golden brown. Keep heat in the oven.
- Transfer breadcrumbs to a medium bowl. Whisk in spices: salt, black pepper, onion powder, paprika, garlic powder and cayenne pepper. Set aside.
- In a separate medium bowl, whisk together the eggs and almond milk. Set aside.
- Line the large baking sheet with an oven safe wire metal rack. Spray with nonstick cooking spray.
- Dip each fish piece into the egg mixture, then use a tong to grab and toss into the breadcrumb mixture and roll it in completely coat with breadcrumbs. Use tongs to transfer each fish stick to the wire rack, placing about 1 inch apart.
- Generously spray the tops of the fish sticks with nonstick spray. Bake in the oven for 15-20 minutes until cooked through. Serves 4. Serve with tartar sauce, my feta sauce, tahini sauce, tzatziki, ketchup or whatever sauce you’d like! Makes 12-16 fish sticks.
Notes
- Try to get cod filets that are at least ½-3/4 inch thick.
- To freeze: transfer your cooked, cooled fish sticks to a baking sheet. Freeze them on the baking sheet to ensure that they don’t stick together, then transfer the frozen fish sticks to a freezer-safe bag or container and place in the freezer for up to 2-3 months.
- To reheat from frozen: I’d recommend heating them in the oven so that they’re nice and crispy.
Nutrition Information
Show Details
Serving
4fish sticks
Calories
255cal
(13%)
Carbohydrates
21.9g
(7%)
Protein
32g
(64%)
Fat
3.5g
(5%)
Saturated Fat
0.9g
(5%)
Fiber
1.4g
(6%)
Sugar
1.2g
(2%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 255 kcal
% Daily Value*
| Serving | 4fish sticks | |
| Calories | 255cal | 13% |
| Carbohydrates | 21.9g | 7% |
| Protein | 32g | 64% |
| Fat | 3.5g | 5% |
| Saturated Fat | 0.9g | 5% |
| Fiber | 1.4g | 6% |
| Sugar | 1.2g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
21 reviews
Excellent
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