Oven-Baked Fish Sticks

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(162)

Skip the packaged frozen fish sticks and make this healthier oven-baked version with just 6 ingredients (including salt).

Oven-Baked Fish Sticks
Skip the packaged frozen fish sticks and make this healthier oven-baked version with just 6 ingredients (including salt). Get the recipe. Photo: Marcus Nilsson
Hands On Time:
40 mins
Total Time:
55 mins
Yield:
8 serves

Ingredients

  • 3 cups panko bread crumbs

  • cup olive oil

  • 1 tablespoon seafood seasoning (such as Old Bay)

  • kosher salt

  • 3 large eggs

  • 2 ½ pounds skinless tilapia fillets, cut into 1-inch strips

  • coleslaw and ketchup, for serving

Directions

  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.

Nutrition Facts (per serving)

325 Calories
14g Fat
18g Carbs
32g Protein
Nutrition Facts
Calories 325
% Daily Value *
Total Fat 14g 18%
Saturated Fat 3g 15%
Cholesterol 140mg 47%
Sodium 476mg 21%
Total Carbohydrate 18g 7%
Total Sugars 2g
Protein 32g
Calcium 25mg 2%
Iron 1mg 6%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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