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
