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Spicy Oven-Baked Fish Sticks

5 from 1 vote

Spicy Oven-Baked Fish Sticks - These are not like the frozen fish sticks in a box - they're flavor packed and would be great as fish tacos or even on a bun.

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Spicy Baked Fish Sticks

 

I had a lengthy discussion the other day with one of my brothers.  I told him I was blogging a delicious Spicy Oven-Baked Fish Stick recipe and was very surprised when he was not at all enthusiastic.  Apparently he doesn’t have fond memories of fish sticks from our childhood.  We even talked about whether or not the term “fish stick” denotes a negative vibe.   I decided to stay with the name as-is, because you can’t change the fact that they are breaded and baked strips of flaky, mild fish.  We all ate fish sticks more than a few times and I served them to our children too.  But, just to be clear, these are not like the frozen boxed fish sticks of our childhood, they have plenty of spice and a wonderful crunch from the panko bread crumbs.

 

Spicy Baked Fish Sticks

The fish is flaky and moist and while I thought about making a spicy dipping sauce, they’re just perfect served with a little ketchup.  I tend to go easy on the salt so this recipe is written with that in mind.  The fish is mild enough to support a little dash or two of salt so check the seasoning in the breading before coating the fillets.

 

 

Spicy Baked Fish Sticks

I used fresh wild-caught Cod fillets for this recipe but any mild flavored, firm fish would be great.  These would be great served in fish tacos or even as a fish sandwich.  Did I mention you can freeze the unbaked breaded fish sticks?  Flash freeze some of the fish sticks then put them in an airtight freezer-safe container.  They’ll keep up to three months and bake to crispy perfection in about 20 minutes.

 

Spicy Baked Fish Sticks

Be sure to cut the fillets into similar sized pieces for baking.  I used two pans, one with the thicker pieces and another for the smaller, thin pieces.  This was a quick and easy meal and who knows, maybe you’ll learn to love fish sticks again!

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Spicy Oven-Baked Fish Sticks

 

Spicy Oven-Baked Fish Sticks

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 6
Course: Main Course
Author: Tricia
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5 from 1 vote
These are not like the frozen fish sticks in a box - they are flavor packed and are great served as fish tacos or even on a bun with a little tartar sauce.

Ingredients

  • 2 ½ cups plain panko bread crumbs crush some of the breading for a finer texture
  • 1 tablespoon Sriracha dry seasoning or Old Bay or your favorite fish seasoning
  • ½ teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • ¼ teaspoon ground cayenne pepper
  • ⅓ cup olive oil
  • 2 large eggs
  • 2 pounds Cod fillets cut into 1-inch strips (or other mild, firm textured fish like tilapia)

Instructions

  • Preheat oven to 450°F.
  • In a medium mixing bowl, combine the bread crumbs, Sriracha seasoning, salt, pepper, and cayenne pepper. Add the olive oil and mix using a spatula until all the bread crumbs are moist.
  • Pour the bread crumbs onto a rimmed baking sheet and bake for 3-5 minutes, stirring once halfway through. Remove from the oven and pour the toasted bread crumbs into a shallow pie plate.
  • Add the eggs to the bowl used to combine the seasonings. Whisk in 1 tablespoon water.
  • Line two baking sheets with parchment paper.
  • Dip the fish sticks in the eggs allowing the excess to drip back into the bowl. Coat the fish stick with the seasoned bread crumbs, pressing to adhere. Place on the baking sheet.
  • Once all fish sticks are coated, bake for 15-20 (depending on thickness) or until the fish is cooked through. Serve immediately.

Recipe Notes

  • Check the salt in the breading before coating the fillets. Mild fish tends to do well with a little salt
  • To freeze the fish stick: dip the fish in the eggs and coat it in the breading.
  • Lay the unbaked fish stick on a parchment lined baking sheet. Place the pan in the freezer, uncovered, and freeze until firm. Once frozen, gently place the fish sticks in a freezer safe air-tight container. Preheat oven to 450 degrees and bake on a parchment lined baking sheet for 20 minutes or until crisp.
  • Recipe adapted from Real Simple, by Melissa Garman
Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.

Nutrition

Calories: 351kcal | Carbohydrates: 18g | Protein: 32g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Cholesterol: 120mg | Sodium: 537mg | Potassium: 703mg | Fiber: 1g | Sugar: 2g | Vitamin A: 180IU | Vitamin C: 3mg | Calcium: 80mg | Iron: 2mg

 

Spicy Baked Fish Sticks

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Tricia

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40 Comments

  1. Karly

    I’ll tell ya, fish sticks are one thing I’ll never outgrow. And that’s definitely true with a more sophisticated fish stick recipe like this one! These are sure to be a hit!

    Reply

  5. John/Kitchen Riffs

    My childhood memories are similar to your brother’s — the weekly fish sticks my mom made were not good.. Too bad, because breaded fish — no matter what it’s shape — should be good stuff. Yours look wonderful — juicy. And with the flavor so many of the commercial ones seem to lack. Dipping sauce? Why not. But ketchup is just fine by me. 🙂

    Reply

    • Tricia Buice

      Thank you Amalia – the readers are very split on whether or not they loved fish sticks as a kid. I come from a big family so an occasional easy meal was a must for my mom. Hope you are doing great!

      Reply

  8. Mandy

    I do hope your brother tries your divine fish sticks, they are nothing like what we all grew up with.
    Have a beautiful day Tricia.
    🙂 Mandy xo

    Reply

  12. cheri

    Hi Tricia, yes I do remember fish sticks, they were firmly planted in my mom’s weekly dinner rotation. Love that you used panko, they look fabulous!!!

    Reply

  13. Monica

    My childhood fish sticks didn’t look – and I’m sure, never tasted – like these! They look wonderful. I had bake fish sticks on my list of things to cook with my son over the summer when we have more time on our hands but we never did it. Going back on the list! Enjoy the week – it is warming up and lovely here!!

    Reply

  14. Larry

    These look great Tricia and must be tried. I ate plenty of fish sticks as a kid but it’s been years since I’ve had them and have never made them – must be rectified soon.

    Reply

    • Tricia Buice

      They look like chicken tenders and we talked about naming them fish tenders, fish fingers or fish strips – but finally decided more people could relate to fish sticks. They are good and crunchy without the greasy mess – thanks!

      Reply

  16. Betty

    These look way better than any I ever had as a kid! I love fish though, and this looks particularly appealing with the crunchy crust. I hear fish tacos calling my name… 🙂

    Reply