Homemade Crispy Baked Fish Sticks
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!
Servings 4 servings
Calories 255cal
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
Serving: 4fish sticks | Calories: 255cal | Carbohydrates: 21.9g | Protein: 32g | Fat: 3.5g | Saturated Fat: 0.9g | Fiber: 1.4g | Sugar: 1.2g