Description
This baked fish sticks recipe offers a healthier alternative to traditional fried versions by using a crispy breadcrumb coating and baking in the oven. Made with tender cod fillets seasoned and coated in a flavorful mixture of flour, eggs, Dijon mustard, and a combination of panko and seasoned breadcrumbs, these fish sticks come out perfectly crunchy on the outside and flaky on the inside. Ideal for a family-friendly meal, they’re served with tangy tartar sauce for dipping.
Ingredients
Scale
Fish and Seasoning
- 1 pound cod fillets (cut into 1-inch strips)
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon sweet or smoked paprika
Dredging Station
- 1 cup all-purpose flour
- 2 large eggs (beaten)
- 1 tablespoon Dijon mustard
- 1 cup panko breadcrumbs
- 1 cup seasoned breadcrumbs
Other
- Olive oil cooking spray
- Tartar sauce (for serving; store-bought or homemade)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and spray it with nonstick cooking spray to prevent sticking. Set the prepared baking sheet aside.
- Season Fish: Lightly season the cod fillet strips with kosher salt, freshly ground black pepper, and sweet or smoked paprika to infuse flavor into the fish.
- Set Up Dredging Station: Prepare three shallow bowls for the dredging process: one with all-purpose flour, the second with the beaten eggs mixed together with Dijon mustard, and the third with a mixture of panko and seasoned breadcrumbs combined.
- Dredge in Flour: Take each fish strip and coat it thoroughly in the flour, ensuring all sides are covered. Shake off any excess flour to avoid clumping.
- Dip in Egg Mixture: Next, dip the floured fish strip into the egg and Dijon mustard mixture, allowing any excess to drip off.
- Coat with Breadcrumbs: Press the fish stick into the combined breadcrumb mixture, gently patting so the coating adheres well to all sides.
- Arrange on Baking Sheet: Place each coated fish stick on the prepared baking sheet evenly spaced. Repeat dredging steps for all remaining fish strips.
- Apply Cooking Spray: Lightly spritz the top of each fish stick with olive oil or butter-flavored cooking spray to help the coating crisp up during baking.
- Bake First Side: Place the baking sheet in the oven and bake the fish sticks for 6 minutes to start cooking and crisping the coating.
- Flip and Spray Again: Carefully turn each fish stick over, spritz the other side with oil or cooking spray, then return to the oven.
- Bake Until Done: Continue baking for an additional 6 to 10 minutes, or until the fish flakes easily with a fork and the coating is golden brown and crispy.
- Serve: Transfer the cooked fish sticks to a serving tray and serve immediately with tartar sauce or your favorite dipping sauce.
Notes
- For extra crispy fish sticks, use a combination of panko and seasoned breadcrumbs as instructed.
- Using smoked paprika adds a subtle smoky flavor, but sweet paprika can be used as a milder alternative.
- Be sure not to overcrowd the baking sheet to allow even cooking and crisping of the coating.
- If preferred, substitute cod with other firm white fish fillets like haddock or pollock.
- Leftovers can be refrigerated for up to 2 days and reheated in the oven to retain crispiness.
- Serve with additional lemon wedges for a fresh, tangy kick.
