Ditch the frozen TV dinners for good… these homemade Fish Sticks are just as easy, and twice as tasty!
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If you’re looking for an easy high-quality dinner that even your kids will love, have I got a throwback for you… fish sticks! Fish sticks were such a staple in my own childhood. On Friday nights, my sisters and I would excitedly stack our plates with frozen finger foods like fish sticks, mozzarella sticks, and French fries, sharing all the dipping sauces, and plop in front of the television to enjoy whatever new episodes were premiering on Disney Channel that weekend. I never understood how anyone could dislike them. But then, as an adult, the appeal has been lost on me, too. Until now!
These fish sticks are not the flimsy, frozen, fried food you might remember. This recipe uses fresh cod and panko breadcrumbs to recreate the nostalgia of our youth with elevated, “adult” ingredients. Add a squeeze of lemon and your favorite dipping sauce, and you’ve got yourself a bonafide meal.
Fish sticks were actually invented as a marketing tactic back in the 50s to push the appeal of seafood, which at the time was seen as a “lesser” option for mealtime. As a Southern California girl, I almost can’t believe anyone would ever think of seafood as a consolation prize, but that’s just me. Even as a kid, I loved frozen fish sticks as an easy dinner option. Now, I’d much rather choose a healthier alternative for dinner, but hey, these homemade fish sticks are about to change the game!
Are Fish Sticks Healthy?
If we’re comparing this recipe to your old-school fish sticks, this is definitely the healthier route. These fish sticks are made with lean protein, panko breadcrumbs, and minimal added ingredients to keep them as healthy as a finger food can be! Panko breadcrumbs are used as an alternative to breadcrumbs because they tend to absorb less oil, and this recipe calls for baking the fish instead of frying it.
Don’t Forget the Tartar Sauce…
This wouldn’t be a recipe for fish sticks without a good dipping sauce, would it? Traditionally, fish sticks are paired with tartar sauce – a mayo-based condiment served best with seafood dishes. Tartar sauce generally consists of mayo, relish, pickles, dill, capers, and lemon juice. You can make your own Tartar Sauce easily from scratch, or buy it at the store!
INGREDIENTS
- 1 pound cod fillets, cut into 1-inch strips
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- Nonstick cooking spray
INSTRUCTIONS
Preheat
Set up oven and prep baking sheet.
Season
Add salt and pepper to fish.
Dredge
Coat fish in flour, eggs, and breadcrumbs.
Bake
Cook until golden and flaky.
Devour!
FAQs & Tips
To freeze your fish sticks for later use, lay them out in a single layer on a parchment-lined baking sheet and freeze them for about 4 hours to ensure they don’t break apart. Then, transfer them to a freezer-safe bag or container to store for up to 1 month. You can also store your fish sticks in the refrigerator, but they will get soggy after a few days, so enjoy quickly!
Any firm white fish, like cod, halibut, or tilapia, will make for great fish sticks. White fish holds up well and will likely work with whatever flavors you add to it. You can also try salmon with this recipe!
You can air fry these fish sticks for about 6-10 minutes on each side. Using an air fryer will result in a crispier texture, but will have the same health benefit as baking. If you go this route, consider pairing your fish sticks with these Air Fryer French Fries!
Serving Suggestions
However you choose to enjoy these fish sticks, you need a good dipping sauce. If you’re not keen on tartar sauce, try this Onion Ring Sauce, or add lots of lemon for a subtle hint of moisture.
Fish sticks pair well with a fresh coleslaw, like this Apple Coleslaw, or you can opt for a classic “fish and chips” dish with Homemade French Fries.
As long as I’ve been able to bring a bit of nostalgia to your dining experience, I’m happy!
Ingredients
- 1 pound cod fillets cut into 1-inch strips
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/2 cup all-purpose flour
- 2 large eggs beaten
- 1 cup panko breadcrumbs
- Nonstick cooking spray
Instructions
- Preheat oven to 425°F and place a wire rack over a baking sheet. Lightly coat the rack with nonstick cooking spray.
- Season the cod strips with salt and pepper.
- Prepare three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.
- Dredge each cod strip in flour, dip into the egg, then coat with panko breadcrumbs, pressing gently to adhere.
- Arrange the breaded fish strips on the prepared wire rack and spray the tops with nonstick cooking spray.
- Bake in the preheated oven for 15-20 minutes, or until the fish sticks are golden brown and cooked through.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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