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Baked Fish Sticks

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  • Author: Inna Fooks
  • Total Time: 0 hours
  • Yield: 40 pieces 1x


These delicious baked fish sticks are an excellent source of protein, are kid-friendly, and can be baked frozen (no thawing necessary). Flakey on the inside and crispy on the outside, can be served as a simple weeknight dinner or a kid-friendly party platter.


Units Scale
  • 12 lbs of skinless, deboned fresh fish fillet of choice cut into 1-inch strips
  • 1 c whole wheat flour (add more if needed)
  • 1 c panko breadcrumbs (add more if needed)
  • 3 eggs (add more if needed)
  • 1 tsp dijon mustard
  • 1 tbs salt
  • 1 tbs black pepper
  • 1 tbs paprika



  • Prepare 3 shallow bowls and a lined baking tray with parchment paper. In bowl one, add flour and season with salt. In bowl two, add mustard and 3 eggs and whisk until combined. In bowl three, add panko and season with salt, pepper, and paprika.
  • Cut fish fillets into stick-like shapes, about 1-inch thick.
  • Dip your fish sticks into the flour, then egg wash, then panko, and place on parchment paper. Do this until all your fish sticks are coated.
  • You can either freeze or bake your fish sticks at this point.
  • If you are freezing place the tray into the freezer for a minimum of 3 hours for easy handling. Package into freezer-safe bags and label.

Baking directions:

  • Oven Baked: Preheat oven to 425°C and place frozen or fresh fish sticks onto the cooking tray. Spray or drizzle the oil of choice and bake for 16-18 minutes, flipping halfway through. You are looking for a golden crispy stick.
  • Air Fry: Place fish sticks into the air fryer and turn the air fryer on to 400°C, spray fish sticks with cooking oil and cook for 8 minutes, flip and cook for an additional 4 minutes or until golden.


  • For a crispy fish stick avoid overcrowding your baking sheet or air fryer.
  • Leftovers can be stored in an airtight container in the fridge for up to two days.
  • You can reheat the fish sticks in either oven or air fryer to get the crunch back.
  • Prep Time: 30 monites
  • Cook Time: 18 minutes
  • Category: Dinner

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