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–+ servings
Crispy baked fish fillet with lemon and mixed greens on white plate.

Fish Sticks Recipe

Smiling woman with glasses and dark hair, professional portrait for Baked Bree website.Diane Goodman
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course dinner
Cuisine American
Servings 4
Calories 275 kcal

Ingredients
  

  • 1 pound white fish fillet cod, tilapia, or similar, skin removed
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup all-purpose flour
  • 2 large eggs beaten
  • 1 tablespoon milk optional, to thin the egg wash
  • 1 1/4 cups panko breadcrumbs
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • Nonstick cooking spray or 2 tablespoons olive oil
  • Lemon wedges and dipping sauce for serving

Instructions
 

  • Preheat your oven to 400°F. Pat the fish dry and cut it into sticks about 1 to 1½ inches thick and 3 inches long.
    Fresh raw white fish fillets on a white plate, perfect for baked fish recipes.
  • Season the fish with salt and pepper. Place the flour in one shallow dish, the beaten egg (with milk, if using) in a second dish, and the panko breadcrumbs mixed with onion powder and paprika in a third dish.
    Flour, panko, and cod fish fillets ready for baking, on a light gray surface.
  • Dip each fish stick in the flour first, then the egg wash, and finally coat well with panko breadcrumbs. Press the breadcrumbs gently to help them stick.
    Crispy breaded fish fillets on baking sheet, ready to bake or fry.
  • Arrange the breaded fish sticks on a baking sheet lined with parchment paper. Lightly spray with nonstick cooking spray or drizzle with olive oil.
  • Bake in the preheated oven for about 15 minutes, or until the fish flakes easily with a fork. Serve warm with a squeeze of lemon and your favorite dipping sauce.

Nutrition

Calories: 275kcalCarbohydrates: 26gProtein: 30gFat: 5gSaturated Fat: 2gSodium: 520mgFiber: 1g
Keyword Fish Sticks Recipe
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