Fish Sticks Recipe

A close up image of fish sticks on a sheet pan.

This fish sticks recipe is an easy homemade version of the childhood meal we all know and love, ready in just 30 minutes. Tender white fish with a crispy panko crust makes a quick dinner the whole family will love!

Course Main Course

Cuisine American

Diet Low Lactose

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 1103kcal

Author Jessy Freimann

Equipment

Ingredients

Cooking spray
1 pound white fish filets, I used cat fish but any mild white fish will work- try cod or haddock!
½ teaspoon Kosher salt, to taste
¼ teaspoon Ground black pepper, to taste
½ cup flour
2-3 large eggs, beaten (start with two and beat a third if needed)
1 ¼ cup panko bread crumbs
1 teaspoon seasoning salt

Instructions

Preheat the oven to 400 degrees F and line a sheet pan. Top it with a baking rack if you have one and spray the baking rack (or pan) with cooking spray.
Pat the fish dry with a paper towel and cut into equal size sticks. It will vary based on the size but I halved the fish the long way and then cut it into thirds. Sprinkle the fish with salt and pepper to taste.
In 3 shallow bowls, place the following: flour in the first, beaten eggs in the second and in the third stir together the panko bread crumbs and seasoned salt.
Dredge each fish piece in flour and tap off the excess.
Then submerge each fish piece in the egg making sure it's fully covered before gently tapping of the excess.
Finally, cover each fish piece in the panko mixture. Once fully covered carefully tap off the excess and place onto the baking rack or pan (you can generally get a lot of fish stick on one pan, just make sure they aren't touching).
Bake for around 20 minutes or cooked through. If not using a baking rack, flip the fish sticks midway through the cooking time. Serve immediately with lemon wedges for squeezing and your dipping sauce of choice.

Video

Notes

Cut the fish into pieces of a similar size, so every stick finishes cooking at the same time.
You can fit a lot of fish sticks on one pan. Just leave a little space so they aren’t touching.
Start with two eggs, and only beat a third if you run out while breading.
Use one hand for the flour and panko and the other for the egg, so your fingers don’t end up caked in breading.
Press the panko gently onto each piece, so the coating stays put during baking.
If you’re using frozen fish, thaw it completely before breading. And be sure to remove it from the original packaging (if vacuum packed) to avoid foodborne illness.
Check one of the thickest sticks to make sure the fish is cooked through before you pull the pan.
Ingredients to prep ahead- Cut the fish into sticks and mix the panko with the seasoning salt, so all that’s left is the breading.
Leftovers and storage- Store covered in the fridge for up to 3 days. For the crispiest results, reheat in the oven or air fryer. Microwave them if you’re short on time.

Nutrition