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These Baked Fish Sticks are a crispy, homemade alternative to frozen varieties. Made with flaky cod fillets coated in seasoned panko breadcrumbs and oven-baked until they are perfectly golden and crunchy, this recipe is an easy and better-for-you dinner option that the whole family will love. Serve with lemon wedges and homemade tartar sauce for a complete meal.
Try my Crispy Baked Chicken Tenders or Baked Pork Chops next if you love crunchy, oven-baked mains.
Why I Love This Recipe
- Better Alternative – Oven-baked, not fried, for a better-for-you option.
- Super Crunchy – The crunchy coating is thanks to toasted panko!
- Great for Families – Kid-friendly and freezer-friendly, too.
- Easy and Flavorful – Simple ingredients with big flavor!
RECIPE WALK-THROUGH
Before You Begin
Get all of your ingredients out and prepped and ready to go. It makes the whole process much easier if you aren’t hunting for ingredients or tools you need while you’re in the middle of it.
Ingredient Notes
- Cod Fillets: Look for center-cut pieces that are uniform in thickness to ensure even cooking. Pat them dry before coating.
- Panko Breadcrumbs: Toasting them first adds extra crunch and flavor. Mix with olive oil for best texture.
- All-Purpose Flour: Use as the base for the dredge with seasonings to help the coating stick.
- Eggs and Water: Help the breadcrumbs adhere to the fish. Beat together until smooth.
Helpful Tools
- Meat Thermometer: Ensures fish is safely cooked to 145℉.
- Wire Rack: Elevates the fish sticks for all-around crisping in the oven.
- Baking Sheet: Use a rimmed one lined with foil or parchment for easy cleanup.
- Shallow Dishes or Pie Plates: Perfect for organizing your dredging stations.
How To Make Baked Fish Sticks
See the recipe card below for full, detailed instructions
Preheat oven to 400℉ and set up a baking sheet with a wire rack sprayed with nonstick spray.
Cut cod into uniform strips and pat dry.
Toast panko breadcrumbs with olive oil in a skillet until golden, then transfer to a shallow dish.
Mix flour and seasonings in one dish, beat eggs with water in another.
Dredge fish pieces in flour, then egg, then breadcrumbs, pressing to adhere.
Arrange on the wire rack and bake for 15-20 minutes, or until fish is opaque and flakes easily. Internal temp should be 145℉.
Air Fryer Method
Preheat to 400℉. Cook fish sticks in a single layer for 7-8 minutes or until golden and fully cooked.
Frequently Asked Questions
Can I make these ahead of time?
You can bread the fish sticks and refrigerate them for a few hours before baking.
Can I use frozen fish?
Yes, just thaw it completely and pat it dry before using.
Do I have to toast the breadcrumbs?
Toasting ensures a crispier texture since the fish isn’t deep fried. It’s highly recommended.
Serving Suggestions
Serve with tartar sauce, lemon wedges, coleslaw, oven fries, or a crisp side salad. You can substitute haddock, hake, or halibut for cod.
For extra flavor, add cayenne to the flour or hot sauce to the eggs.
Storage Tips
The Best Way to Store Leftovers
Fridge: Store leftovers in the fridge for up to 3 days in an airtight container.
Reheat: Reheat in the oven or air fryer to keep them crispy.
Freeze: To freeze, place cooled fish sticks on a parchment-lined baking sheet, freeze until solid, then transfer to a freezer-safe bag and store for up to 3 months.
Recipe Tips
- Use a wire rack for even baking and crispier texture.
- Toasting the breadcrumbs adds flavor and crunch.
- Uniform pieces cook more evenly, so trim thicker fillets as needed.
- Dipping sauces: Tartar sauce, ketchup, ranch, or a spicy mayo all work well.
More Kid Friendly Recipes
Baked Fish Sticks
Ingredients
- 1 ½ pound Cod fillets center cut if possible
- 3 cups Panko breadcrumbs
- 2 tablespoons Olive oil
- ½ cup All-purpose flour
- 1 ½ teaspoons Salt
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Lemon pepper
- ½ teaspoon Onion powder
- 2 large Eggs
- 1 tablespoon Water
- Non stick pan spray
- Freshly chopped parsley for garnish optional
- Lemon wedges for serving optional
- 1 recipe Homemade Tartar Sauce optional
Instructions
- Preheat your oven to 400℉. Line a large rimmed baking sheet with foil or parchment paper, and place a wire rack on top. Spray the rack generously with non-stick cooking spray. Set aside.
- Pat the cod dry with paper towels and cut into 1-1½ inch thick strips. They should be between 4-6 inches long, depending on the length of your cod fillets. Set aside.
- In a large bowl, mix together the panko breadcrumbs and the olive oil until all of the crumbs are evenly coated. Place the crumbs in a large skillet placed over medium high heat and toast for 3-5 minutes, stirring often, until the breadcrumbs have become golden brown and toasted. Remove the breadcrumbs and place them in a shallow bowl or pie plate.
- Place the flour in a shallow dish or pie plate, add in the salt, paprika, garlic powder, lemon pepper and onion powder, stirring to combine. In a separate shallow dish or pie plate, beat the eggs with the water.
- Dip each cod strip into the flour mixture and tap off any excess coating. Dip each floured strip into the egg mixture, making sure the whole strip gets coated in the egg, and then place them into the breadcrumb mixture, making sure to press the crumbs into the fillet lightly. Once fully coated on all sides, place the fish sticks on the prepared wire rack so that they are at least 1 inch apart.
- Bake fish sticks on the center rack of the oven for 15-20 minutes or until opaque, flakey and a thermometer reads 145℉. Remove from the oven and let cool for 4 minutes before serving. Garnish with freshly chopped parsley if desired. Serve with your favorite tartar or dipping sauces and lemon wedges.
Air Fryer Method:
- Preheat air fryer to 400℉ and spray the inside with cooking spray. Lay just enough fish sticks in the air fryer so they are in a single layer with some space between them and cook for 7-8 minutes or until it reaches 145℉ and the fish is flakey and opaque.
Notes
- Fish sticks are best when eaten fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 3 days.Â
- To freeze fish sticks for later use, cool completely before freezing solid on a baking sheet lined with parchment paper. Once sticks are frozen, transfer them to a ziplock freezer bag and store frozen for up to 3 months.Â
- I recommend reheating in the oven or air fryer until heated through for best results.Â
- Try to get center-cut cod fillets for this recipe. You want them to be uniform thickness and at least ¾ – 1 inch thick. The tail cuts of fish are much thinner and uneven, making cooking them perfectly difficult, as one end will overcook while the other is undercooked. Look for cod fillets that are firm and white with no discolored or mushy spots. Fresh fillets are best if possible; if not, use frozen, thawed fillets.Â
- If you cannot find cod, you could use halibut, hake or haddock. Avoid thin fish such as flounder or tilapia for this recipe.Â
Nutrition
Nutritional Disclaimer Kristin Maxwell of “Yellow Bliss Road” is not a dietician or nutritionist, and any nutritional information shared is an estimate. For accurate calorie counts and other nutritional values, we recommend running the ingredients through your preferred online nutritional calculator. Calories and other nutritional values can vary depending on which brands were used.
