Baked Fish Sticks Love What you make

Baked Fish Sticks

This is such a great recipe for Baked Fish Sticks! And again, this is another example of how fun it is to make recipes that are copy-cats of your childhood staples. 

There were always those nights where no one wanted to make dinner but we were all starving.  So what did we do? Fish sticks to the rescue! Our freezer was one of those that was magically stocked with any freezer food you could ever dream of. So, of course, we had Fish sticks which is obviously a great dinner.

In the Freezer

Speaking of freezers, have I told you how much I love them!? It solves my biggest fear: wasting things. I hate wasting food and I hate wasting time, both can be solved by a freezer. When you freeze food, you waste less of it because it won’t go bad so quickly. You also save time because every time you are craving…I don’t know…lets say…fish sticks, you don’t have to make fish sticks. You just have to rewarm the ones you already made.

It does take more prep ahead of time and you have to be willing to accept that the food will look and taste much more appetizing warmed up than when it is frozen. 

This is actually a big issue. I love freezing things and then I will tell my family “Hey, there are some frozen pancakes in the freezer so when your hungry, eat those”. And of course,  I end up being the only one to eat them. It’s a mix between they forget to look, they don’t look appetizing, and the fact that their frozen which makes them seem intimidating for some reason.

Really though, the taste is very much the same as if they were fresh, and it only takes a couple minutes in the microwave to thaw them out. I am headed off to college though in a couple weeks so I will be on my own and I can make all the freezer meals I want because I know they will get eaten!

So…long story short, these Baked Fish Sticks will make a great freezer snack/meal!

Baked Fish Sticks

Even though most childhood frozen foods were not the most nutritious, I would say fish sticks were one of the better options. The only thing that is not the best for your body is when they are fried, which most fish sticks are. 

That’s what makes this recipe great. The fish sticks are baked instead of fried which lowers the amount of unhealthy fats. And even though they are not being dunked in oil, they are still just juicy enough on the inside and crispy on the outside. Plus, your gonna dunk them in your favorite dipping sauce anyway so none of that matters anyway. 

lemon dill Dipping Sauce

I got this Baked Fish Sticks recipe from but it also came with this Lemon Dipping Sauce which I also love. 


It was originally called Lemon Caper Dipping sauce but I found that capers (shown above) are not something that I, at least, always keep on hand in the kitchen. So, instead of capers (which are great if you have them) you can substitute diced pickles. This results in a tar tar like sauce which is obviously great with fish sticks. 

How do you make Baked Fish Sticks

After preheating the oven and setting up your baking sheet, the first thing you do it cut up your fish. Traditionally Cod is used, or any other white fish, but I found tilapia (which is what we had in the freezer) works good too. 

Make sure the pieces are pretty uniform in thickness and size so they cook evenly. I cut off the parts that were too thin and set those aside and just cooked them separately. 

Next you set up your assembly line:

How to Make Homemade Baked Fish sticks

In one bowl you put the flour, the next is the egg mixture, and the third bowl is the bread crumb mixture. Make sure also your baking sheet is sprayed and set up at the end so you can lay the finished fish sticks straight onto it. 

And now the assembly! This is pretty straight forward but I have two suggestions:

  1. Have a few paper towels nearby to pat the fish dry before dipping in flour. This will make that step a little less messy and insure that there will not be too thick of a flour layer. 
  2. Assign your hands to different bowls. Don’t use both hands in each bowl or your fingers will look like giant fish sticks when you are done. Use one hand to do the dry steps and one to do the wet steps. Either way your going to get your hand more messy than you wanted but this helps a little bit.
Now you just bake them and eat up!!

Give it a try and I hope you love what you make!

Baked Fish Sticks Love What you make

Baked Fish Sticks
This is a fun version of the classic frozen snack we are all familiar with. They have a flavorful, crispy breading and go great dunked in the Lemon Caper Sauce.
Prep Time 20 mins
Cook Time 15 mins
Total Time 35 mins
Course Appetizer, Snack
Cuisine American
Servings 4 servings



  • 1 lb Fish thawed if frozen (cod, or tilapia are good)
  • 3 Egg whites
  • 1 tbsp Dijon mustard
  • 2 tbsp Lemon Juice or juice from 1/2 of a lemon
  • tsp Paprika
  • ¼ tsp Salt
  • tsp Pepper

Fish Stick Crumb

  • 1 cup flour *
  • ¾ cup Plain bread crumbs
  • ¼ cup Parmesan cheese grated
  • 1 tsp Basil dried or fresh
  • 2 tsp Parsley dried or fresh
  • ½ tsp Paprika

Lemon Dill Dipping Sauce (optional)

  • ¼ cup Fat free plain Greek yogurt
  • 3 tbsp Mayonnaise
  • 1 tbsp Diced Pickles or Capers
  • 1 tbsp Chives fresh, minced
  • 1 tsp lemon juice
  • ¼ tsp Salt
  • tsp Pepper



  • Preheat the oven to 450°F and move the rack to the center of the oven.
  • Spray a baking sheet with oil
  • Slice the fish crosswise so you have 2 thin fish fillets that are about 1 inch wide. If your fish were already that thin, skip this step.
  • Combine the egg whites, Dijon mustard, lemon juice, paprika, salt, and pepper in a medium bowl.

Fish Stick Crumb

  • In a second bowl, add the flour
  • In a third bowl, combine the bread crumbs, basil, parsley, and paprika


  • Set up your little assembly line by placing the fish first, then bowl of flour, egg the mixture, the bread crumb mixture, and finally the prepared baking sheet.
  • Take a couple of fish sticks at a time and start by coating them in the flour, then dunk them in the egg mixture, then coat them in the bread crumbs. Once they are completley coated, line them up on the baking sheet about 1 inch apart. Tip: Use one hand for the flour and the other hand for the other steps.
  • Spray the top of the fish sticks with oil and bake until the crumbs are golden and the fish is cooked through or about 12 minutes.


*Note: If you are doubling this recipe, don't double this amount of flour



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