Crispy Baked Fish Sticks

If you love crispy, golden fish sticks but want a healthier alternative to the deep-fried version, this Crispy Baked Fish Sticks recipe is for you! Made with fresh fish, a crunchy coating, and baked to perfection, these fish sticks are not only delicious but also easy to make. They’re perfect for a quick weeknight dinner or a kid-friendly meal.

Why You’ll Love This Recipe

• Healthier Alternative: No deep frying, just crispy goodness from the oven.
• Quick and Easy: Ready in under 30 minutes.
• Kid-Friendly: A great way to get picky eaters to enjoy fish.
• Crunchy & Flavorful: The perfect balance of crispy coating and tender fish.

Ingredients

For the Fish Sticks:

• 1 lb white fish fillets (cod, haddock, or tilapia)
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 eggs
• 1/2 cup all-purpose flour
• 2 tablespoons olive oil (or cooking spray)

For Serving:

• Lemon wedges
• Tartar sauce or your favorite dipping sauce

Instructions

Step 1: Prep the Fish

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it with olive oil or cooking spray.
2. Cut the fish fillets into even strips, about 1-inch wide.

Step 2: Set Up Breading Station

3. In a shallow dish, place the flour.
4. In another bowl, beat the eggs.
5. In a third bowl, combine panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.

Step 3: Coat the Fish

6. Dredge each fish strip in the flour, shaking off excess.
7. Dip into the beaten eggs.
8. Coat thoroughly with the breadcrumb mixture, pressing gently to adhere.

Step 4: Bake

9. Arrange the coated fish sticks on the prepared baking sheet.
10. Lightly drizzle with olive oil or spray with cooking spray for extra crispiness.
11. Bake for 12-15 minutes, flipping halfway through, until golden brown and crispy.

Step 5: Serve

12. Remove from the oven and let cool slightly.
13. Serve warm with lemon wedges and dipping sauce.

Tips for the Best Crispy Fish Sticks

• Use Panko: It gives a crunchier texture than regular breadcrumbs.
• Don’t Overcrowd the Pan: Space the fish sticks out for even baking.
• Use Fresh Fish: For the best taste and texture.
• Air Fryer Option: Cook at 400°F for 10-12 minutes, shaking halfway.

Nutrition (Per Serving)

• Calories: 280
• Protein: 25g
• Carbs: 20g
• Fat: 10g

These Crispy Baked Fish Sticks are an easy, delicious, and healthier alternative to fried fish sticks. Try them today for a crunchy, flavorful meal!

Crispy Baked Fish Sticks

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These crispy baked fish sticks are a healthier alternative to fried fish, coated in a crunchy panko breadcrumb crust and baked to perfection. Serve them with tartar sauce or lemon wedges for a delicious and easy meal.

 

• Author: Grace Sullivan
• Prep Time: 15 minutes
• Cook Time: 18 minutes
• Total Time: 33 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Baking
• Cuisine: American

Ingredients

– 1 lb white fish fillets (cod, haddock, or tilapia)

– 1 cup panko breadcrumbs

– 1/2 cup regular breadcrumbs

– 1/2 teaspoon garlic powder

– 1/2 teaspoon onion powder

– 1/2 teaspoon paprika

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

– 2 eggs

– 2 tablespoons milk

– 1/4 cup all-purpose flour

– Cooking spray or olive oil

– Lemon wedges (for serving)

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Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease with cooking spray.

2. Cut the fish fillets into strips about 1 inch wide.

3. In a shallow bowl, mix panko breadcrumbs, regular breadcrumbs, garlic powder, onion powder, paprika, salt, and black pepper.

4. In another bowl, whisk together eggs and milk.

5. Place flour in a third shallow bowl.

6. Dredge each fish strip in the flour, then dip into the egg mixture, and finally coat with the breadcrumb mixture. Press gently to ensure the coating sticks.

7. Arrange the coated fish sticks on the prepared baking sheet in a single layer.

8. Lightly spray the fish sticks with cooking spray or drizzle with olive oil.

9. Bake for 15-18 minutes, flipping halfway through, until golden brown and crispy.

10. Serve immediately with lemon wedges or tartar sauce. Enjoy!

 

Notes

– For extra crispiness, broil for the last 2 minutes of baking.

– Use gluten-free breadcrumbs and flour for a gluten-free version.

– Serve with homemade tartar sauce or a side of coleslaw for a complete meal.

 

Nutrition

• Serving Size: 4-5 fish sticks
• Calories: 280 kcal
• Sugar: 2g
• Sodium: 450mg
• Fat: 6g
• Saturated Fat: 1g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 2g
• Protein: 25g
• Cholesterol: 85mg