Description
These Baked Fish Sticks are a healthier and delicious alternative to fried fish sticks. Mild white fish is coated in a crispy panko breading and baked to golden perfection.
Ingredients
Units
Scale
- Cooking spray
- 1 pound white fish fillets (cod, haddock, or catfish), cut into sticks
- Kosher salt, to taste
- Ground black pepper, to taste
- 1/2 cup all-purpose flour
- 2–3 large eggs, beaten
- 1 1/4 cups panko bread crumbs
- 1 teaspoon seasoning salt
Instructions
- Preheat and prep: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and place a baking rack on top (optional). Spray with cooking spray.
- Prepare fish: Cut fish into equal-sized sticks. Season with salt and pepper.
- Bread fish: Set up a breading station with three shallow bowls: flour, beaten eggs, and panko bread crumbs mixed with seasoning salt. Dredge each fish stick in flour, then egg, then panko mixture.
- Bake: Place breaded fish sticks on the prepared baking sheet. Bake for 20 minutes, or until cooked through. If not using a baking rack, flip the fish sticks halfway through.
- Serve: Serve immediately with lemon wedges and your favorite dipping sauce.
Notes
- Use any mild white fish you prefer.
- If the egg mixture seems too thick, add another beaten egg.
- For best results, use a baking rack to allow for even cooking and crisping.
- Leftovers can be stored in the refrigerator for up to 3 days.
Nutrition
- Serving Size: 1 Serving
- Calories: 380kcal
- Sugar: 1g
- Sodium: 620mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 110mg
