Looking for a healthy, tasty main dish perfect for kids? Try homemade oven-baked fish sticks: crispy on the outside, tender on the inside, and ready in under 30 minutes!
This recipe is a great alternative to store-bought sticks, ideal for those who want to serve fresh fish in a simple and appetizing way. You can choose from cod, hake, perch, or salmon: all rich in high-quality proteins and Omega 3 fatty acids, essential for growth and health.
I prefer to buy fresh fish, portion it, and freeze it, so I always have it ready.
Serve them with my famous non-fried potato-less fries: a creative, non-fried solution highly appreciated by both kids and adults!
Let’s stop the chatter and prepare oven-baked fish sticks together: healthy and quick to make, oh boy are they good!
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Oven, Air Fryer, Stove
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients: Oven-Baked Fish Sticks
To prepare these delicious oven-baked fish sticks, you will need to purchase:
- 14 oz cod
- 1 egg
- 1/2 cup flour (you can also use whole or gluten-free flour)
- 3/4 cup panko (or breadcrumbs)
- 1 tsp mild mustard (if you like the taste)
- 4 tsps lemon juice
- to taste salt
- to taste extra virgin olive oil
Tools
- 1 Cutting Board
- 1 Knife
- 1 Bowl
- 1 Pizza Cutter
- 1 Parchment Paper
- 1 Container
- 1 Air Fryer
- 1 Pan
Steps: Oven-Baked Fish Sticks
Follow these steps step by step, and in a few minutes, you will have your fish sticks.
Cut the cod fillets into sticks about 3 inches long.
In a bowl, beat the egg together with the lemon juice, a teaspoon of mustard, and a pinch of salt.
Prepare two plates: one with flour, the other with breadcrumbs. I used panko, which I had at home (in the FAQs, I explain what it is and in the ingredients, I indicate where to find it).
Dip each stick first in flour, then in the egg, and finally in the panko (breadcrumbs), making sure to cover the entire surface.
Place the sticks on a baking tray lined with parchment paper. To get a crispier base, lightly wet the parchment paper, wring it out well, then lay it on the tray and brush it with a little oil.
Bake in a static oven at 356°F for about 20 minutes, or until the sticks are golden and crispy. For air fryer cooking, find a FAQ.
Serve them hot as soon as they come out of the oven with a simple salad or with my famous non-fried fake fries.
If you want, you can accompany them with a light sauce made with Greek yogurt, lemon juice, a pinch of salt, and sweet paprika.
Alternatively, you can cook the sticks in a non-stick pan with a drizzle of oil: it takes about 4 minutes per side over medium heat.
Tip for Storage and Subsequent Cooking
You can prepare the sticks in advance up to the breading stage, without cooking them, and then freeze them raw. Arrange them well-spaced on a tray lined with parchment paper and put them in the freezer for a couple of hours. Once frozen, transfer them to a food storage bag with a hermetic seal.
They can be stored for 15-20 days in the freezer.
Cooking from Frozen: you can fry them or cook them in an air fryer or oven, without thawing them first. Add a few more minutes of cooking time compared to the fresh version.
FAQ (Questions and Answers)
Can I use frozen fish for this recipe?
Yes, you can use frozen fish, but it’s important to thaw it completely and dry it well before preparing the sticks.
How to store homemade fish sticks?
Cooked sticks keep in the fridge for 2 days, while raw ones can be frozen before cooking.
Can I cook fish sticks in an air fryer?
Yes, the air fryer is perfect for getting crispy sticks without extra oil. Cook at 392°F for about 12-15 minutes, flipping them halfway through for even browning.
Can I cook fish sticks in a pan?
Yes, you can cook the sticks in a pan using a drizzle of extra virgin olive oil. Heat the pan over medium heat and cook the sticks for about 3-4 minutes per side, until they are golden and crispy.
What is panko, and why is it better than traditional breadcrumbs?
Panko is a type of Japanese breadcrumb, lighter and with larger flakes than classic breadcrumbs. It is made from crustless white bread and is known for making coatings crunchier and drier, without absorbing too much oil.
It can also be used perfectly for oven or air fryer cooking: it helps achieve a crispy surface similar to fried, but in a healthier and lighter way.
