Crispy on the outside and tender on the inside, these oven-baked fish sticks are my go-to when I want a nostalgic, comforting meal without all the extra oil. They’re made with flaky white fish coated in whole wheat breadcrumbs and Parmesan, then baked until golden. It’s a healthier take on the classic, perfect for both kids and adults.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 lb cod or haddock fillets, cut into strips
1/2 cup whole wheat flour
2 large eggs
1 tablespoon Dijon mustard
1 cup whole wheat breadcrumbs
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Cooking spray or olive oil spray
Optional: lemon wedges and tartar sauce for serving
Directions
I start by preheating the oven to 425°F (220°C) and lining a baking sheet with parchment paper. A light spray of cooking oil on the parchment helps everything crisp up.
Next, I set up a simple breading station: one shallow bowl for flour, another for eggs whisked with Dijon mustard, and a third for the breadcrumb mixture (which includes Parmesan, garlic powder, paprika, salt, and pepper).
I dredge each fish strip in flour first, then coat it in the egg mixture, and finally press it into the breadcrumb mixture to get a good coating.
Once all the fish sticks are breaded, I arrange them on the prepared baking sheet and give the tops a light spray of cooking oil.
I bake the fish sticks for 12–15 minutes, flipping halfway through to get both sides crispy and golden brown.
I like to serve them warm with lemon wedges or a side of tartar sauce for dipping.
Servings and timing
This recipe makes 4 servings. Each serving contains around 210 kcal.
Prep Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Variations
I sometimes swap cod or haddock for tilapia or pollock depending on what I have on hand.
For extra flavor, I add a pinch of cayenne or a splash of hot sauce to the egg mixture.
To make it gluten-free, I use almond flour and gluten-free breadcrumbs.
I occasionally add a tablespoon of chopped fresh parsley or dill to the breadcrumb mixture for an herby twist.
Storage/Reheating
Once cooled, I store leftovers in an airtight container in the fridge for up to 3 days.
To reheat, I bake them in a 375°F (190°C) oven for 8–10 minutes to keep the coating crispy.
They also freeze well: I flash freeze the baked fish sticks on a tray, then transfer them to a freezer bag. When I’m ready to eat, I bake them straight from frozen at 400°F (200°C) for 18–20 minutes.
FAQs
How do I keep baked fish sticks crispy?
I make sure to lightly spray the tops with cooking oil before baking and flip them halfway through. Using parchment paper also helps prevent sogginess.
Can I use frozen fish?
Yes, but I thaw it completely and pat it dry with paper towels before breading. Moisture will prevent the coating from sticking and crisping properly.
What dipping sauces go well with these fish sticks?
I usually serve them with tartar sauce, but they’re also great with honey mustard, sriracha mayo, or even a simple squeeze of lemon.
Can I make these ahead of time?
Absolutely. I prepare and bread the fish sticks, then refrigerate them on a baking sheet for up to a day before baking. Or I freeze them for longer storage.
What’s the best fish to use for this recipe?
I prefer mild, flaky white fish like cod, haddock, or pollock. They hold their shape well and have a nice texture when baked.
Conclusion
These oven baked fish sticks have become a regular in my meal rotation because they’re easy, healthy, and satisfying. I get that comforting crunch without frying, and the whole family enjoys them. Whether I’m making a quick weeknight dinner or prepping ahead for the freezer, this recipe never disappoints.
Recipe:
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Oven Baked Fish Sticks
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Low Fat
Description
Crispy and tender oven-baked fish sticks made with flaky white fish, whole wheat breadcrumbs, and Parmesan cheese for a healthier take on a nostalgic classic. Perfect for quick dinners and kid-friendly meals.
Ingredients
1 lb cod or haddock fillets, cut into strips
1/2 cup whole wheat flour
2 large eggs
1 tablespoon Dijon mustard
1 cup whole wheat breadcrumbs
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Cooking spray or olive oil spray
Optional: lemon wedges and tartar sauce for serving
Instructions
- Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper. Lightly spray the parchment with cooking oil.
- Set up a breading station: one bowl with flour, another with whisked eggs and Dijon mustard, and a third with a mixture of breadcrumbs, Parmesan, garlic powder, paprika, salt, and pepper.
- Dredge each fish strip in flour, then dip into the egg mixture, and finally coat with the breadcrumb mixture, pressing gently to adhere.
- Arrange the breaded fish sticks on the prepared baking sheet and lightly spray the tops with cooking oil.
- Bake for 12–15 minutes, flipping halfway through, until golden and crispy.
- Serve warm with lemon wedges or tartar sauce, if desired.
Notes
You can use tilapia or pollock as a substitute for cod or haddock.
Add cayenne pepper or hot sauce to the egg mixture for a spicier version.
To make it gluten-free, use almond flour and gluten-free breadcrumbs.
Add fresh herbs like parsley or dill to the breadcrumb mixture for extra flavor.
Leftovers can be refrigerated for up to 3 days or frozen for longer storage.
Reheat in a 375°F oven for 8–10 minutes or bake from frozen at 400°F for 18–20 minutes.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 210
- Sugar: 1g
- Sodium: 420mg
- Fat: 8g
- Saturated Fat: 2.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 2g
- Protein: 22g
- Cholesterol: 95mg
