Description
Crispy, golden baked fish sticks made from fresh cod and seasoned breadcrumbs for a healthier, family-friendly alternative to the frozen kind.
Ingredients
1 pound cod fillets, cut into 1-inch strips
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon sweet or smoked paprika
1 cup all-purpose flour
2 large eggs, beaten
1 tablespoon Dijon mustard
1 cup panko breadcrumbs
1 cup seasoned breadcrumbs
Olive oil cooking spray
Tartar sauce, for serving
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with foil and spray with nonstick spray.
- Season cod strips with salt, pepper, and paprika.
- Set up dredging station: Bowl 1 with flour, Bowl 2 with beaten eggs and Dijon mustard, Bowl 3 with panko breadcrumbs mixed with seasoned breadcrumbs.
- Coat each fish stick in flour, shaking off excess. Dip in egg mixture, then press into breadcrumb mixture until coated.
- Arrange coated fish sticks on prepared baking sheet and spray lightly with olive oil cooking spray.
- Bake for 6 minutes, flip, spray again, and bake an additional 6–10 minutes, until golden and fish flakes easily.
- Serve immediately with tartar sauce or preferred dipping sauce.
Notes
- For a spicy kick, add cayenne pepper to the flour or breadcrumbs.
- Mix in fresh parsley, dill, or chives for a herb crust.
- Use gluten-free flour and breadcrumbs for a gluten-free version.
- Can be made ahead and refrigerated up to 24 hours before baking.
- Prep Time: 15 minutes
- Cook Time: 12-16 minutes
- Category: Main Dish
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 320
- Sugar: 2g
- Sodium: 830mg
- Fat: 8g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 115mg
