Baked Fish Sticks

Baked Fish Sticks

Baked fish sticks are a healthier and equally delicious alternative to the deep-fried version. With a crispy, golden coating on the outside and flaky, tender fish on the inside, these fish sticks are the perfect meal for both kids and adults.

They’re easy to prepare, made with simple ingredients, and can be customized with your favorite seasonings. Baking rather than frying helps reduce the fat content, making this dish a nutritious choice that doesn’t compromise on taste. Serve them with a tangy dipping sauce for a complete meal or as a fun snack for any occasion.

Ingredients:

1 lb white fish fillets (such as cod, tilapia, or haddock), cut into 1-inch strips

1 cup panko breadcrumbs

1/2 cup grated Parmesan cheese

1 tsp garlic powder

1 tsp onion powder

1/2 tsp smoked paprika

Salt and pepper, to taste

2 large eggs

1/4 cup all-purpose flour

1 tbsp olive oil (or cooking spray)

Fresh lemon wedges (for serving)

Fresh parsley, chopped (for garnish)

For the Dipping Sauce:

1/4 cup mayonnaise

2 tbsp Dijon mustard

1 tbsp honey

1 tbsp lemon juice

Salt and pepper, to taste

How to Make:

Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent the fish sticks from sticking during baking.

Prepare the Breading Station: Set up a breading station by placing the following in separate shallow dishes:

In the first dish, add the flour and season with a pinch of salt and pepper.

In the second dish, whisk the eggs until smooth.

In the third dish, combine the panko breadcrumbs, grated Parmesan, garlic powder, onion powder, smoked paprika, salt, and pepper. Mix well.

Coat the Fish: Take each piece of fish and dip it first into the flour, ensuring it’s evenly coated. Shake off any excess flour, then dip it into the egg wash, and finally coat it with the breadcrumb mixture, pressing gently to adhere the breadcrumbs to the fish. Repeat for all the fish strips.

Arrange on the Baking Sheet: Place the breaded fish sticks on the prepared baking sheet in a single layer, leaving a little space between each one. Lightly drizzle or spray the fish sticks with olive oil to help them crisp up during baking.

Bake the Fish Sticks: Bake the fish sticks in the preheated oven for 12-15 minutes, or until the breadcrumbs are golden brown and the fish flakes easily with a fork. Flip the fish sticks halfway through baking for an even crispiness on both sides.

Prepare the Dipping Sauce: While the fish sticks are baking, make the dipping sauce by mixing the mayonnaise, Dijon mustard, honey, lemon juice, salt, and pepper in a small bowl. Stir until smooth and well combined.

Serve: Once the fish sticks are cooked, remove them from the oven and let them cool for a couple of minutes. Serve the crispy fish sticks with the homemade dipping sauce on the side. Garnish with fresh parsley and a few wedges of lemon for a fresh touch.

Chef’s Note:

For extra flavor, you can experiment with adding other seasonings to the breadcrumb mixture, such as dried herbs (oregano, thyme, or basil) or a dash of cayenne pepper for a little heat. If you prefer a lighter coating, you can substitute half of the panko breadcrumbs with crushed cornflakes for a crispier texture.

For a gluten-free version, you can substitute the panko breadcrumbs with gluten-free breadcrumbs or even crushed rice crackers. You can also use almond flour for the flour coating if you’re looking for a low-carb alternative.

If you don’t have a lemon on hand, try serving the fish sticks with a tangy tartar sauce or your favorite dipping sauce. You can also make them ahead of time and freeze the breaded fish sticks for later use. Simply bake from frozen, adding an extra 5-7 minutes to the cooking time.

Nutrition Information (per serving, 4 servings total):

Calories: 350

Protein: 33g

Carbohydrates: 25g

Fat: 14g

Saturated Fat: 2g

Cholesterol: 155mg

Sodium: 620mg

Fiber: 2g

Sugars: 3g

Baked fish sticks offer a healthier, homemade alternative to the deep-fried version, providing a balance of lean protein and crunchy texture. With the perfect combination of crispy coating and tender fish inside, this recipe is a hit for both kids and adults. Whether served as a main dish with a side salad or as a snack with dipping sauce, these fish sticks are sure to satisfy your craving for a savory seafood treat.