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Platter of baked homemade fish sticks next to tartar sauce.
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5 from 16 votes

Baked Fish Sticks

Made with flaky white fish and a crispy breading, these Baked Fish Sticks are far superior to anything store-bought and surprisingly easy to make.
Prep Time10 minutes
Cook Time14 minutes
Total Time24 minutes
Course: Main Course
Cuisine: American
Servings: 4
Author: Kristen Chidsey

Equipment

Ingredients

  • cooking spray
  • 1 pound skinless white fish fillets about 1-inch thick (thawed if frozen)
  • 2 teaspoons seasoned salt divided
  • ½ cup all-purpose flour
  • 2 large eggs
  • 1 tablespoon fresh lemon juice about 1 medium lemon
  • 1 tablespoon Dijon mustard
  • 1 cup Panko breadcrumbs
  • 1 teaspoon garlic powder
US Customary - Metric

Instructions

  • Preheat the oven to 425°F (215℃) and adjust the rack to the center position. Line a rimmed baking sheet with foil (for easy clean-up) and place an oven-safe cooling rack on a rimmed baking sheet. Lightly spray with cooking spray. Alternatively, line the rimmed baking sheet with parchment paper and spray with non-stick spray.
  • Slice each fillet into 2-inch long by 1-inch wide sticks. Season both sides of the fish sticks evenly with about ½ teaspoon of seasoned salt. Pat dry with a paper towel to remove excess moisture.
    Seasoned fish sticks on wooden cutting boards.
  • Set up a breading station by setting out 3 shallow dishes. In first dish, combine ½ cup all-purpose flour and ½ teaspoon seasoned salt. In second, whisk 2 large eggs with 1 tablespoon fresh lemon juice and 1 tablespoon Dijon mustard. In the final dish, combine 1 cup Panko breadcrumbs, 1 teaspoon garlic powder, and 1 teaspoon seasoned salt.
    Fish stick being breaded with panko breadcrumbs.
  • Working one at a time, dip each fish stick into flour, tossing to coat. Shake off excess. Dip into the egg wash, and then finally into panko breadcrumbs, using your hands to help panko coat fish. Place the breaded fish onto the prepared pan and then repeat with the remaining fish strips. Spray the fish sticks generously with cooking spray until they are lightly glistening.
    Breaded fish sticks on baking rack over baking sheets.
  • Bake for 7 minutes, flip and bake for 5-7 minutes longer, or until golden brown and fish is no longer opaque.
    Baked fish sticks on baking rack over baking sheets.
  • Allow to cool slightly and then serve with tartar sauce or your favorite dipping sauce.
    Baked fish sticks on platter with homemade tartar sauce

Video

Notes

Fish: Any white, mild fish, such as Cod, Mahi Mahi or Haddock work well. Tilapia works as well, but may need 2 minutes less baking time per side as they are thinner fillets. 
Breadcrumbs: Panko gives these fish sticks the best texture, but feel free to use unseasoned regular bread crumbs if that is all you have. 
Air Fryer Instructions: Bread the fish strips as directed and spray each side with cooking spray. Place in a single layer in the air fryer and set to 400°F for 10 minutes, flipping after 5 minutes. 
Gluten-Free Fish Sticks: Replace the all-purpose flour with a 1:1 gluten-free all-purpose flour and gluten-free panko.
Egg-Free Fish Sticks: If you have an egg allergy, you can use ½ cup of milk or buttermilk in place of the 2 eggs.
Storage: Leftover fish sticks are best frozen after cooling and then reheated in a 400°F oven until warmed through about 12-15 minutes. 

Nutrition

Calories: 230kcal | Carbohydrates: 24g | Protein: 25g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 90mg | Sodium: 1393mg | Potassium: 539mg | Fiber: 1g | Sugar: 1g | Vitamin A: 105IU | Vitamin C: 1mg | Calcium: 52mg | Iron: 2mg
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