Description
These Homemade Fish Sticks are a healthier, freezer-friendly alternative to store-bought. Made with flaky cod, a crispy Panko coating, and baked or air-fried until golden, they’re kid-approved and perfect for weeknight dinners. Serve with tartar sauce or lemon wedges for a fresh, delicious meal everyone will love.
Ingredients
1 pound cod filets (defrosted if frozen)
1 cup all-purpose flour
4 large eggs, beaten
1 heaping teaspoon sea salt
2½ cups seasoned Panko bread crumbs
Melted ghee or avocado oil, for brushing
Instructions
- Preheat oven to 400°F (200°C). Place wire racks inside roasting pans and brush lightly with melted ghee or avocado oil.
- Slice cod into 25–30 strips, about ½ inch wide and 3–4 inches long. Pat dry with paper towels.
- Dredge each strip in flour, dip in egg, then coat with Panko crumbs.
- Arrange fish sticks evenly on prepared racks.
- Bake 8 minutes, flip, then bake another 6 minutes. Finish under the broiler for 1 minute until golden brown.
- Serve hot with lemon wedges or tartar sauce.
- Air Fryer Option: Cook at 400°F for 8 minutes, flip, then air fry 2–4 minutes until crispy.
Notes
- Swap cod for haddock, pollock, or tilapia.
- Add parmesan, garlic powder, or paprika to breadcrumbs for flavor.
- Make gluten-free with GF flour and breadcrumbs.
- Turn into fish tacos with tortillas and slaw.
- Freeze breaded (uncooked) sticks for up to 2 months for easy prep.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 5–6 fish sticks
- Calories: 280
- Sugar: 1g
- Sodium: 430mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 2g
- Protein: 24g
- Cholesterol: 145mg
