Homemade Baked Fish Sticks

Who needs those frozen fish sticks when you can make these crispy, golden beauties at home? Trust me, once you try these homemade baked fish sticks, you’ll never go back to the boxed version. They’re crispy on the outside, tender on the inside, and actually taste like real fish (because they are)!

The secret to these amazing fish sticks is toasting the panko breadcrumbs before coating the fish, which gives you that incredible crunch factor without deep frying. Plus, the seasoning blend brings just the right amount of flavor without overpowering the delicate cod. Perfect for picky eaters and food enthusiasts alike – these fish sticks are about to become your new weeknight hero!

Ingredients

For the coating:

• 2 cups panko breadcrumbs
• Nonstick olive oil cooking spray
• 3/4 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper (optional, for heat)

For the fish:

• 1 1/4 pounds cod filet
• 2 large eggs
• 2 tablespoons milk of choice

Steps

1. Preheat your oven to 400°F (205°C). This higher temperature ensures your fish sticks get nice and crispy without drying out the fish inside.
2. Pat the cod fillets completely dry on both sides with paper towels. This is crucial for helping the coating stick properly and preventing soggy fish sticks. Cut the fish into 1-inch thick strips about 3 inches long. Try to keep the pieces relatively uniform so they cook evenly.
3. Spread the 2 cups panko breadcrumbs in an even layer on a large baking sheet. Spray generously with olive oil cooking spray until most breadcrumbs appear lightly coated. Bake for 2 minutes, then stir breadcrumbs (or give the pan a shake) and bake for another 2-3 minutes until golden brown. Watch carefully as they can burn quickly! The breadcrumbs should be light golden, not dark brown. Leave the oven on.
4. Transfer the toasted breadcrumbs to a medium bowl. Add the 3/4 teaspoon salt, 1 teaspoon black pepper, 1 teaspoon onion powder, 1 teaspoon paprika, 1/2 teaspoon garlic powder, and 1/4 teaspoon cayenne pepper (if using). Whisk until all spices are evenly distributed. The pre-toasting step is what gives these fish sticks their amazing crunch without frying.
5. In a separate medium bowl, whisk together the 2 eggs and 2 tablespoons milk until completely combined. The mixture should be uniform in color with no streaks of egg white visible.
6. Line the large baking sheet with an oven-safe wire metal rack. The rack allows air to circulate under the fish sticks, preventing a soggy bottom. Spray the rack thoroughly with nonstick cooking spray to prevent sticking.
7. Set up your breading station in order: fish pieces, egg mixture, seasoned breadcrumbs, and then the prepared wire rack. Working with one piece at a time, dip each fish strip into the egg mixture, ensuring it’s fully coated. Use tongs to transfer it to the breadcrumb mixture and roll it around to coat completely. Press gently to help the breadcrumbs adhere. Place each breaded fish stick on the wire rack, leaving about 1 inch of space between pieces for proper air circulation.
8. Once all fish sticks are breaded and arranged on the rack, generously spray the tops with nonstick spray. This helps the breadcrumbs brown evenly and creates that crispy texture. Bake in the preheated oven for 15-20 minutes until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C) when tested with an instant-read thermometer.
9. Serve immediately while hot and crispy with your favorite dipping sauce like tartar sauce, feta sauce, tahini sauce, tzatziki, or ketchup. Makes 12-16 fish sticks, serving 4 people.

Smart Swaps

• Use almond flour instead of panko breadcrumbs (use 1 1/2 cups) for a gluten-free, lower-carb option
• Substitute tilapia or haddock for cod if you prefer a different fish flavor profile
• Try coconut milk instead of regular milk for a subtle sweetness that pairs wonderfully with the fish

Make It Diabetes-Friendly

• Replace panko with 1 1/2 cups crushed pork rinds mixed with 1/4 cup grated parmesan to reduce carbs by approximately 15g per serving
• Use unsweetened almond milk instead of regular milk to save 6g carbs total in the recipe
• Serve with homemade tartar sauce using sugar-free pickle relish to avoid hidden sugars
• Pair with non-starchy vegetables like roasted broccoli instead of traditional sides like fries to keep the glycemic impact lower

Pro Tips

• For extra crispy fish sticks, spray with a second light coat of oil halfway through baking
• Cut fish against the grain for the most tender texture
• If your cod is very moist, pat it dry twice with paper towels before breading
• These freeze beautifully! Cool completely, then freeze in a single layer before transferring to a container. Reheat at 375°F (190°C) for 10-12 minutes from frozen