Fish Sticks

Ingredients

• 680 g (1.5 lb), cut into 2.5 cm (1-inch) stickscod
• 5 ml (1 teaspoon)salt
• 5 ml (1 teaspoon)black pepper
• 5 ml (1 teaspoon)paprika
• 5 ml (1 teaspoon)onion powder
• 2.5 ml (½ teaspoon)garlic powder
• 60 g (½ cup)plain flour or gluten-free flour
• 2, beateneggs
• 30 g (½ cup)panko breadcrumbs
• 50 g (½ cup)freshly grated Parmesan
• to tastelemon juice
• to tastefresh parsley, chopped, for garnish
• to tastetartare sauce, for serving

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F).

2. 2

   Toast the panko

   Spread the panko in an even layer on a large baking sheet lined with baking parchment. Bake for 2–3 minutes, stir, then bake for another 2–3 minutes until golden, watching closely so it does not burn. Take it straight out of the oven and off the baking sheet, then mix with the freshly grated Parmesan.

3. 3

   Season the cod

   Season the fish pieces with the salt, black pepper, paprika, onion powder and garlic powder.

4. 4

   Coat each stick

   Dip each piece of fish first in the flour, then in the beaten eggs, and finally in the panko and Parmesan mixture. Coat evenly and shake off any excess, then place on a baking sheet lined with baking parchment. Repeat with the remaining fish.

5. 5

   Bake and serve

   Bake the fish sticks for 12–15 minutes. Take them out of the oven and leave to rest for about 5 minutes. Serve with chopped fresh parsley, a drizzle of lemon juice and tartare sauce.

What are fish sticks?

Fish sticks are strips of fish coated in breadcrumbs and cooked until crisp. They are a familiar American-style comfort food, often served with a dipping sauce.

This version uses cod and a Parmesan-panko coating. Toasting the panko first helps it colour in the oven, while the short bake keeps the fish tender.

Nutrition and macros by portion

The nutrition label shows one serving as written: 317 calories, 41g protein, 19g carbs, 7g fat.

Cod supplies most of the protein, while the flour, panko and eggs contribute carbohydrates; the eggs and Parmesan also add fat. Serve a portion with vegetables or salad to round out the plate.

Why cod works well

Firm white fish: cod cuts neatly into sticks and has a mild flavour that suits the savoury coating. Cut the pieces to a similar size so they cook at much the same pace.

Dry surface: pat the fish dry before seasoning if it looks wet. A less slippery surface makes the flour and egg coating easier to apply.

Build an even coating

Flour first: coat each piece lightly and shake off the excess. This gives the beaten egg a surface to cling to.

Egg, then crumbs: turn the fish through the egg and press it into the breadcrumb mixture. Keep one hand for the dry ingredients and one for the egg to avoid clumping the coating on your fingers.

Toast the panko carefully

Short bursts: panko browns quickly, so follow the 2–3 minute intervals and watch it closely. Stirring between them helps it colour more evenly.

Mix off the tray: remove the crumbs from the hot baking sheet as soon as they are golden, then combine them with Parmesan. This stops residual heat from continuing to toast them.

Check for doneness

Colour and texture: the coating should look golden and crisp, while the fish should be opaque and flake easily. The method gives a baking time of 12–15 minutes, followed by a 5-minute rest.

Even sizing: thicker or larger pieces may need more time than small ones. Check the thickest stick before serving.

Serve them simply

Finishing touches: add chopped parsley and a drizzle of lemon juice just before serving. Tartare sauce provides a creamy, tangy dip.

On the plate: serve with a green salad, peas or other vegetables for a balanced meal. The fish sticks are also easy to pair with chips or potatoes.

Recipe notes & tips

• Cut the cod into similarly sized sticks for more even cooking.
• Toast the panko in a single layer and keep a close eye on it.
• Shake excess flour from each piece before dipping it in egg.
• Press the fish gently into the crumb mixture so the coating adheres.
• Serve the lemon juice and tartare sauce alongside if you want the coating to stay crisp.

Variations

• Add dried herbs: mix a little dried parsley or dill into the panko and Parmesan.
• Use another white fish: cut a firm white fish into sticks of similar size.
• Make it gluten-free: use gluten-free flour and gluten-free panko.
• Increase the spice: add a pinch of cayenne to the seasoning mixture.
• Change the dip: serve with a different sauce in place of tartare sauce.

Common mistakes to avoid

• Burning the panko: watch it during both short baking intervals and remove it as soon as it turns golden.
• Uneven fish pieces: cut the cod to a similar thickness so smaller sticks do not overcook while larger ones finish.
• Clumpy flour coating: shake off excess flour before dipping each piece in egg.
• Patchy crumbs: turn each stick through the crumb mixture and press gently to cover all sides.
• Skipping the rest: leave the fish sticks for about 5 minutes after baking before serving.

How to store

Refrigerate leftovers in an airtight container and use within 2 days. Reheat in an oven until hot and crisp; the coating may soften if reheated in a microwave.

Frequently asked questions