Crispy Baked Fish Sticks – Healthy, Kid-Friendly and Delicious
Crispy Baked Fish Sticks are a delightful, healthier alternative to traditional fried fish sticks, perfect for family dinners or casual gatherings. With their golden, crunchy coating and flaky white fish interior, these kid-friendly bites are sure to satisfy even the pickiest eaters. In just 30 minutes, you can whip up a batch that not only tastes great but also packs a nutritional punch. Easily customizable with various seasonings and dipping sauces, these fish sticks can be made in bulk and stored in the freezer for quick meals anytime. Enjoy a wholesome dish that brings joy to the table while keeping it light and delicious!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Approximately 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: American
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 melted butter (for crisping)
Instructions
- Preheat oven to 425°F (220°C).
- Cut fish fillets into strips about 1 inch wide and 3 inches long.
- Set up three bowls: one with flour, one with beaten eggs, and one with seasoned breadcrumbs.
- Coat each fish strip by dipping it in flour first, then egg, and finally breadcrumbs.
- Place coated strips on a wire rack over a baking sheet or directly onto a greased baking sheet.
- Lightly spray or brush tops with olive oil or melted butter for added crispiness.
- Bake for 12–15 minutes, flipping halfway through until golden brown.
Nutrition
- Serving Size: 3 fish sticks (90g)
- Calories: 210
- Sugar: 0g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 100mg