Oven-Baked Fish Sticks

Photo by Marcus Nilsson
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  • Serves 8
  • Hands-On Time
  • Total Time
  • Nutritional Information

    Nutritional Information

    Per Serving

    • Calories 325 calories
    • Fat 14 g
    • Sat Fat 3 g
    • Cholesterol 140 mg
    • Sodium 476 mg
    • Protein 32 g
    • Carbohydrate 18 g
    • Sugar 2 g
    • Fiber 1 g
    • Iron 1 mg
    • Calcium 25 mg


  1. Check 3cups panko bread crumbs
  2. Check 1/3cup olive oil
  3. Check 1tablespoon seafood seasoning (such as Old Bay)
  4. Check kosher salt
  5. Check 3 large eggs
  6. Check 2 1/2pounds skinless tilapia fillets, cut into 1-inch strips
  7. Check coleslaw and ketchup, for serving


  1. Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water.
  2. Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets.
  3. Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
  4. The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.