I’ve got such a soft spot for fish sticks. They take me straight back to those cozy school-night dinners where the oven timer felt like a countdown to happiness. But unlike the frozen kind I grew up with, these homemade baked fish sticks are golden, crisp, and made with fresh ingredients you actually feel good about. They’re fun to eat, quick to make, and a hit with both kids and adults.
These are the kind of weeknight meals I rely on when I want something easy but still satisfying. No deep frying, no mess, just good old-fashioned crunch and flavor.
Why I Love Making These at Home
When I was a kid, I used to get so excited when fish sticks were on the dinner table. I’d line up a little pool of tartar sauce and dunk each stick like it was a treat. Years later, I realized how much better — and fresher — they can taste when you make them yourself.
I first tested this recipe when I started cooking for my nephew, who was just learning to grip food. Watching him hold a fish stick with both hands like it was a treasure made me smile. That’s when I knew I’d found a keeper.
These fish sticks are light, crisp, and loaded with flavor. The panko gives them that satisfying crunch, and the mild fish makes them approachable for picky eaters too. I love that I can season them however I want — mild for the kids, a little cayenne for the grown-ups.
Ingredients You’ll Need
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Panko breadcrumbs – gives the crust that extra crispiness.
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Seasonings – onion powder, paprika, garlic powder, salt, pepper, and cayenne if you like some heat.
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Eggs and milk – helps the crumbs stick like glue.
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Fish – fresh cod is my go-to, but halibut or tilapia work great too.
Why Cod Works Best
Cod has a clean flavor and firm texture that holds up in the oven. If the fillet is around ½ to ¾ inch thick, it’s perfect for cutting into neat sticks. I’ve tried salmon too — a different flavor, but still tasty.
My Trick for the Perfect Crunch
Toasting the Breadcrumbs
This is the small step that makes a big difference. I give the panko a light spray of oil and toast it in the oven for about 5 minutes. It turns golden and crispy before it even touches the fish, which means the final coating is extra crunchy without needing to fry anything.
Using a Wire Rack
Instead of baking on a flat sheet, I place the fish sticks on a rack. It allows air to circulate underneath so all sides get crispy. If you don’t have a rack, just flip them halfway through — I’ve done it both ways, and it works fine.
Step-by-Step — How I Make These
Prep the Oven and Fish
Preheat to 400°F. I pat the cod dry and slice it into sticks about 1 inch thick and 3 inches long. Drying the fish is key — it helps the coating stick better.
Toast the Breadcrumbs
Spread them on a sheet, spray with oil, and bake for a few minutes until golden. Stir halfway so they color evenly.
Mix Seasonings and Egg Wash
Stir the spices into the toasted crumbs. In another bowl, whisk eggs with milk (almond milk works great too).
Coat the Fish
Dip each piece of cod in the egg wash, then toss it in the crumbs with tongs. Press gently so the coating sticks. Lay each piece on the wire rack over a lined baking sheet.
Bake to Golden Perfection
Spray the coated sticks lightly with oil and bake for 15–20 minutes, until crisp on the outside and flaky inside.
Sauce Talk — My Favorite Dips
I’ll be honest: I grew up on tartar sauce. It’s still a classic for a reason. But over time, I’ve had fun mixing it up. Here are a few dips I rotate between:
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Classic tartar sauce
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Creamy tahini sauce
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Tzatziki
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Feta yogurt dip
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Jalapeño green tahini
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Chipotle ranch
And yes, ketchup counts. My nephew dips every single bite in it — no negotiation.
Tips That Make a Difference
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Dry the fish so the coating doesn’t slip off.
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Toast the breadcrumbs ahead for extra crunch.
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Don’t overcrowd the pan — space is what makes them crispy.
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Add spice to your taste — I often make two batches: one mild, one with cayenne for the adults.
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Flip or rack — if no wire rack, a mid-bake flip works just fine.
Storing and Reheating
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Store leftovers in an airtight container for up to 3–4 days.
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To bring them back to life, broil for a couple of minutes. It crisps the coating again without drying the fish out.
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If you’re making them ahead for a busy week, you can also freeze them.
Freezer Tips
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Let the baked fish sticks cool completely.
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Arrange them on a tray and freeze individually first.
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Once firm, transfer to a freezer-safe container or bag.
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They’ll keep for up to 2–3 months.
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Reheat straight from frozen in the oven for that fresh-from-the-oven crispiness.
Serving Ideas
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Classic style: with fries and tartar sauce.
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Fresh twist: serve with a cucumber salad and tzatziki.
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Lunch box: wrap a few sticks in a tortilla with lettuce and sauce.
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Kid plate: pair with steamed veggies and a fun dip.
My family loves making a “dipping bar” with different sauces so everyone can pick their favorite.
FAQs
Can I use frozen fish?
Yes, just thaw it fully and pat it dry before coating.
Can I air fry instead of baking?
Absolutely. Air fry at 400°F for 8–10 minutes, flipping once.
What if I don’t have panko breadcrumbs?
Regular breadcrumbs work too, though the crust won’t be quite as airy.
Can I make them dairy-free?
Use almond milk or any plant-based milk. The coating works just as well.
How do I keep the coating from falling off?
Make sure the fish is dry and press the crumbs gently into the egg-coated surface.
Crispy Baked Fish Sticks
Golden, crunchy, and oh-so-satisfying, these Crispy Baked Fish Sticks are a wholesome twist on a childhood classic.
Ingredients
- 1 ¼ lb cod fillet, cut into strips
- 2 cups panko breadcrumbs
- ¾ tsp salt
- 1 tsp black pepper
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp garlic powder
- ¼ tsp cayenne pepper (optional)
- 2 large eggs
- 2 tbsp milk of choice
- nonstick olive oil spray
Instructions
- Preheat the oven to 400°F. Pat the cod dry with paper towels, then slice into 1-inch-thick sticks, about 3 inches long.
- Spread the panko breadcrumbs on a baking sheet in an even layer. Lightly spray with olive oil spray and bake for 2 minutes. Stir or shake the pan, then bake for another 2–3 minutes until golden brown. Keep the oven hot.
- Transfer the toasted breadcrumbs to a bowl and mix in the salt, black pepper, onion powder, paprika, garlic powder, and cayenne if using. In a separate bowl, whisk together the eggs and milk.
- Line a baking sheet with an oven-safe wire rack and coat it with nonstick spray.
- Dip each piece of fish in the egg mixture, then roll in the seasoned breadcrumbs until fully coated. Place the fish sticks on the rack, spacing them about 1 inch apart.
- Generously spray the tops with nonstick spray. Bake for 15–20 minutes, or until the fish is cooked through and the coating is crisp and golden. Serve warm with your favorite sauces like tartar, feta sauce, tahini, tzatziki, or ketchup.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 438Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 7gCholesterol 172mgSodium 982mgCarbohydrates 41gFiber 3gSugar 4gProtein 43g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thought
These crispy baked fish sticks feel like the best kind of childhood memory — only fresher and way more flavorful. They’re crunchy on the outside, tender inside, and perfect for dipping into just about anything.
Every time I make them, I end up with a little lineup of hands at the counter waiting for the tray to come out of the oven. That’s when I know dinner’s going to be a good one.
