Perfect Crispy Baked Fish Sticks

Discovering a Family Favorite

My Favorite is Crispy Baked Fish Sticks and I remember the first time I made these Crispy Baked Fish Sticks for my family. It was a busy weeknight, and I needed something quick yet satisfying. I had some fresh salmon fillets in the fridge, and an idea sparked. Why not turn these into a healthier version of the fish sticks we all loved as kids? With a little seasoning and a Parmesan crust, I was sure they’d be a hit. And I was right—one bite and my family was hooked! The crunchy outside and tender inside made these fish sticks an instant favorite.

Perfecting the Parmesan Crust

Creating the perfect Parmesan crust was the next challenge. I wanted it to be crispy and golden, but not greasy. After a bit of experimenting, I found the right balance with bread crumbs and grated Parmesan cheese. A light brush of extra virgin olive oil before baking gave them that extra crunch without adding too many calories. The real magic happened in the oven—watching them turn golden brown, I knew they’d be delicious. The smell of the Parmesan melting in the oven filled the kitchen, making everyone’s mouth water in anticipation.

Adding a Mediterranean Twist

What I love most about these fish sticks is how easy it is to give them a Mediterranean twist. A sprinkle of dried oregano, a dash of sweet paprika, and a bit of lemon zest bring out the fresh flavors of the fish. I sometimes serve them with a side of tzatziki sauce, which adds a cool, creamy contrast to the crispy fish. My kids love dipping each bite, and I feel good knowing they’re eating something wholesome and packed with Omega-3s. It’s comfort food with a healthy twist, perfect for busy weeknights or even a casual dinner party.

A New Family Tradition

Now, making these Crispy Baked Fish Sticks has become a tradition in our house. They’re my go-to recipe when I want something quick, easy, and guaranteed to please everyone. Whether I use salmon for a boost of Omega-3s or cod for a milder flavor, these fish sticks never disappoint. They’re also a hit with guests, especially when paired with a fresh Mediterranean salad or sweet potato fries. It’s a simple, delicious meal that brings everyone together, and that’s what cooking is all about for me—creating moments that we can savor and remember.

Chef’s Notes-Crispy Baked Fish Sticks

• Before seasoning, make sure the fish fillets are thoroughly dried with paper towels. This helps the seasoning stick better and ensures a crispy finish.
• For even cooking, try to cut the fish sticks into uniform sizes. This way, all pieces will cook at the same rate.
• If you want an extra-crispy crust, you can double-dip the fish sticks in the egg wash and bread crumb mixture.
• If the fish sticks are not golden enough after baking, place them under the broiler for 1-2 minutes. Keep a close eye to avoid burning.
• Grating fresh Parmesan cheese right before coating will provide better flavor and texture compared to pre-grated versions.
• These fish sticks can be breaded in advance and frozen on a baking sheet. When ready to bake, cook them directly from frozen, adding a few extra minutes to the baking time.
• Beyond tzatziki or tahini, try serving these fish sticks with a tangy lemon aioli or a spicy sriracha mayo for an extra kick.

Crispy Baked Fish Sticks

Course: Main Course, SnackCuisine: American, MediterraneanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

350

kcal

Total time

25

minutes

Dive into these crispy baked fish sticks that are tender inside and perfectly crunchy outside! Seasoned to perfection and coated with a delightful Parmesan crust, these fish sticks are a healthier, tastier alternative to store-bought versions. Whether you use salmon for an Omega-3 boost or a firm white fish like cod, this recipe is sure to be a hit. Serve with your favorite dipping sauce for an irresistible meal!

Ingredients

• Fish Fillets

• 1 ½ pounds firm fish fillet (salmon or cod) skin removed

• Seasoning

• 1 tsp kosher salt

• 1 tsp black pepper

• 1 tsp dried oregano

• 1 tsp sweet paprika

• Dredging Station

• ½ cup all-purpose flour (or whole wheat or gluten-free flour)

• egg beaten with 1 tablespoon water (egg wash)

• ½ cup bread crumbs

• ½ cup grated Parmesan cheese

• Finishing Touches

• Zest of 1 lemon

• ½ Juice of ½ lemon

• Fresh parsley for garnish

• For Serving

• Tahini sauce or Tzatziki sauce

Directions

• Preheat your oven to 450°F and position the rack in the middle. Pat the fish fillets dry and season both sides with kosher salt. Cut the fillets into sticks about 1 to 1 ½ inches thick and 3 inches long. Mix black pepper, dried oregano, and sweet paprika in a small bowl and season the fish sticks on both sides.
• Prepare three shallow dishes: one with flour, one with the egg wash (beaten egg and water), and one with a mixture of bread crumbs and grated Parmesan cheese.
• Dip each fish stick first in the flour to coat both sides and shake off excess. Then dip it in the egg wash and finally coat it in the bread crumb and Parmesan mixture. Arrange the coated fish sticks on an oiled baking sheet.
• Lightly dab the tops of the fish sticks with extra virgin olive oil using a pastry brush. Bake in the preheated oven for about 12 to 15 minutes until cooked through and crispy. If needed, briefly place under the broiler for additional color.
• Transfer the baked fish sticks to a serving platter. Add lemon zest and a splash of lemon juice over them. Garnish with fresh parsley and serve with your favorite dipping sauce like tahini or tzatziki.

Equipment

• chef’s knife
• cutting board
• baking sheet
• mixing bowls
• measuring cups and spoons
• pastry brush

Nutrition Facts

• Calories: 350kcal
• Carbohydrates: 20g
• Protein: 30g
• Fat: 15g
• Saturated Fat: 4g
• Cholesterol: 80mg
• Sodium: 500mg
• Potassium: 600mg
• Fiber: 2g
• Sugar: 1g
• Vitamin A: 10IU
• Vitamin C: 15mg
• Calcium: 20mg
• Iron: 10mg

FAQ-Crispy Baked Fish Sticks

Can I use a different type of fish?

Yes, you can substitute salmon or cod with other firm fish like halibut or tilapia. Just ensure the fish is firm enough to hold its shape during baking.

How can I make these fish sticks gluten-free?

To make this recipe gluten-free, use gluten-free all-purpose flour and gluten-free bread crumbs. The rest of the recipe remains the same.

Can I make these fish sticks in an air fryer?

Absolutely! To cook in an air fryer, preheat the air fryer to 400°F and cook the fish sticks for 10-12 minutes, flipping halfway through. They should come out just as crispy.

What dipping sauces go well with these fish sticks?

These fish sticks pair well with a variety of dipping sauces, including tzatziki, tahini, lemon aioli, or even a classic tartar sauce. You can also try a sweet chili sauce for a different flavor.

Can I freeze the fish sticks for later?

Yes, you can freeze the breaded fish sticks before baking. Lay them flat on a baking sheet to freeze, then transfer them to a freezer bag. When ready to cook, bake them from frozen, adding a few extra minutes to the cooking time.