Description
These Crispy Baked Fish Sticks are a healthier alternative to the fried version, yet just as crispy and delicious! Made with tender white fish fillets, coated in a crunchy breadcrumb mixture, and baked to golden perfection, these fish sticks are a perfect meal for kids and adults alike. Serve them with a side of tartar sauce or your favorite dipping sauce for a satisfying, quick, and easy meal. #BakedFishSticks #HealthyFishSticks #CrispyFish #FishRecipes #QuickDinner #HealthyEating #SeafoodLovers #FamilyMeals
Ingredients
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1 lb white fish fillets (such as cod, tilapia, or haddock), cut into strips
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1 cup panko breadcrumbs
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1/2 cup grated Parmesan cheese
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1 tsp garlic powder
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1 tsp onion powder
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1/2 tsp paprika
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Salt and pepper to taste
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2 large eggs, beaten
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1/4 cup all-purpose flour
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Olive oil spray (for baking)
Instructions
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Preheat the oven:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup. -
Prepare the breading station:
In a shallow bowl, combine the panko breadcrumbs, grated Parmesan, garlic powder, onion powder, paprika, salt, and pepper. In another shallow bowl, add the beaten eggs. In a third shallow bowl, place the flour. -
Coat the fish:
Dredge each piece of fish in the flour, ensuring it’s fully coated, then dip it into the beaten eggs, and finally, coat it in the breadcrumb mixture, pressing gently to ensure the crumbs stick. Repeat with all the fish strips. -
Arrange on the baking sheet:
Place the coated fish sticks on the prepared baking sheet in a single layer. Lightly spray the tops of the fish sticks with olive oil spray to help them crisp up as they bake. -
Bake the fish sticks:
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the coating is golden and crispy. Flip the fish sticks halfway through the baking time for even crispness. -
Serve and enjoy:
Remove the fish sticks from the oven and serve with your favorite dipping sauce, such as tartar sauce, ketchup, or a lemon wedge.
Notes
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Fish Options: Any firm white fish like cod, haddock, or tilapia works well in this recipe.
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Freezing Option: To make these in advance, you can freeze the coated fish sticks on a baking sheet for 30 minutes before transferring them to a freezer-safe bag. When ready to cook, bake from frozen at 425°F (220°C) for 18-20 minutes.
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Baking Tip: If you prefer a more golden, crispy texture, you can broil the fish sticks for 1-2 minutes after baking, keeping an eye on them to avoid burning.
- Prep Time: 10 minutes
- Cook Time: 12-15 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 3 fish sticks
- Calories: 250
- Sugar: 18g
- Sodium: 130mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 19g
- Cholesterol: 70mg