Know what’s on your plate
Fish sticks
Calories & nutrition facts
frozen, prepared
Nutrition facts
Per 100 g% DV- Calories 277 kcal —
- Protein 11 g 22%
- Carbohydrate 20 g 7%
- Fat 16 g 21%
- Saturated fat 3.7 g 19%
- Fibre 1.5 g 5%
- Sugars 1.7 g —
- Sodium 402 mg 17%
- Cholesterol 28 mg 9%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 6.9 mg 46%
- Vitamin K 4.7 µg 4%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 0.27 mg 5%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 24 µg 6%
- Vitamin B12 0.96 µg 40%
- Choline 42.8 mg 8%
Minerals
- Calcium 16 mg 1%
- Iron 0.84 mg 5%
- Magnesium 25 mg 6%
- Phosphorus 191 mg 15%
- Potassium 185 mg 4%
- Zinc 0.42 mg 4%
- Copper 0.06 mg 7%
- Manganese 0.18 mg 8%
- Selenium 15.7 µg 29%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 277 | 11 g | 20 g | 16 g |
| 1 × piece (4" x 2" x 1/2") | 57 g | 158 | 6.3 g | 12 g | 9.3 g |
| 1 × stick (4" x 1" x 1/2") | 28 g | 78 | 3.1 g | 5.6 g | 4.5 g |
| 2 × piece (4" x 2" x 1/2") | 114 g | 316 | 13 g | 23 g | 19 g |
| ½ × piece (4" x 2" x 1/2") | 28.5 g | 79 | 3.1 g | 5.7 g | 4.6 g |
| 3 × piece (4" x 2" x 1/2") | 171 g | 474 | 19 g | 35 g | 28 g |
| 4 × piece (4" x 2" x 1/2") | 228 g | 632 | 25 g | 46 g | 37 g |
Similar foods
- Cod fish sticksdeep frozen191 kcal / 100 g
- Seafood or fish sticksurimi, purchased frozen, cooked112 kcal / 100 g
- Fish fingersunprepared194 kcal / 100 g
- Salmon fish fingersfrozen196 kcal / 100 g
- Findus fish fingershigh in fibre, oven-baked197 kcal / 100 g
- Chicken sticksbreaded, frozen, unprepared293 kcal / 100 g
- Cod fish fingersfried in rapeseed oil240 kcal / 100 g
- Crabsticksfrozen125 kcal / 100 g
- Fish filletcrumbed, frozen, fried206 kcal / 100 g
- Seafood sticks102 kcal / 100 g
Questions about Fish sticks
How do you cook fish sticks from frozen in the oven?
Arrange them in a single layer on a baking tray and cook in a preheated oven at 220°C (200°C fan) for about 15–18 minutes, turning halfway, until crisp and piping hot throughout. Follow the packet directions if they give a different time or temperature.
Can you cook fish sticks in an air fryer?
Yes. Put them in a single layer and air-fry from frozen at about 200°C for 8–12 minutes, turning or shaking halfway; add a few minutes if the centre is not piping hot.
What are fish sticks made from?
They are usually portions of white fish shaped into sticks, coated in batter or breadcrumbs and cooked. The fish may be minced and formed, or cut into pieces; the ingredients list tells you which.
What goes well with fish sticks?
Serve them with chips, peas and tartare sauce for a familiar meal, or tuck them into a soft roll with lettuce and mayonnaise. They also work in a fish finger sandwich or alongside mashed potato and beans.
How should you store cooked fish sticks?
Cool leftovers promptly, refrigerate them in a covered container and eat within two days. Reheat once until piping hot throughout; don’t leave cooked fish sticks at room temperature for more than two hours.
Can you use fish sticks instead of fish fingers in a recipe?
Yes. Fish sticks and fish fingers are often names for the same kind of breaded fish, though stick size and coating can differ. Use them in sandwiches, wraps or meals, and adjust cooking time so they are piping hot.
Are fish sticks a good substitute for crabsticks?
Not in recipes where crabsticks’ soft, mild texture matters: fish sticks have a crisp coating and a firmer centre. They can stand in for one another in a quick sandwich, but the result will be quite different.
Do fish sticks contain allergens?
They contain fish, and the coating commonly contains wheat; some recipes also use egg or milk. Check the ingredient and allergen information, especially if you are cooking for someone with an allergy.
Source: USDA FoodData Central 174195 · per 100 g · carbohydrate per EU label, fibre excluded
