Description
Discover the joy of homemade Crispy Baked Fish Sticks, a healthy and kid-friendly meal option that brings fun to your family dinners. With their golden-brown exterior and flaky fish interior, these delightful bites are sure to please both kids and adults alike. This recipe is simple and quick, taking just 30 minutes from start to finish—making it perfect for busy weeknights or casual gatherings. Customize the flavors with various dips and seasonings, and rest assured knowing they are freezer-friendly for easy meal prep. Enjoy this nutritious seafood dish that combines crunchiness with wholesome ingredients!
Ingredients
Scale
- 1 lb white fish fillets (cod, haddock, or tilapia)
- ½ cup all-purpose flour
- 2 large eggs (beaten)
- 1½ cups panko breadcrumbs
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray or 2 tbsp melted butter
Instructions
- Preheat your oven to 425°F (220°C) and line a baking sheet with a wire rack.
- Cut the fish fillets into strips about 1 inch wide and 3 inches long.
- Create a dredging station: one bowl for flour, another for beaten eggs, and a third for seasoned panko breadcrumbs mixed with paprika, garlic powder, salt, and black pepper.
- Coat each fish strip in flour, dip in egg, then press into the breadcrumb mixture.
- Place coated strips on the wire rack over the baking sheet.
- Lightly spray or brush the tops with olive oil or melted butter.
- Bake for 12–15 minutes until golden brown, flipping halfway through.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3 fish sticks (approximately 90g)
- Calories: 210
- Sugar: 0g
- Sodium: 360mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 1g
- Protein: 14g
- Cholesterol: 120mg