Name: Fish Sticks (Baked)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 poundcod filletscut into 1-inch strips; 1 teaspoonkosher salt; 1/2 teaspoonfreshly ground black pepper; 1 cupall-purpose flour; 1/2 teaspoonsweet or smoked paprika; 2 largeeggsbeaten; 1 tablespoonDijon mustard; 1 cuppanko breadcrumbs; 1 cupseasoned breadcrumbs; olive oil cooking spray; tartar saucefor serving (store bought or click for recipe)

Jump to Recipe

These baked fish sticks are the sort of recipe I turn to when I want something simple, crisp, and reliably comforting. They’re light enough for a weeknight dinner, sturdy enough for a kid-friendly lunchbox, and elegant enough to serve with a green salad and a lemon wedge. The coating goes golden and crunchy while the cod inside stays flaky and mild.

No fryer, no fuss — just a dredge station, a hot oven, and a little patience. I keep the seasoning straightforward here: kosher salt, black pepper, and a touch of paprika for color and warmth. A bit of Dijon in the egg wash helps the crumbs cling and adds a subtle tang.

Make a double batch when you have time. These reheat beautifully from the fridge and are a reliable crowd-pleaser for casual gatherings. Serve with tartar sauce and a crisp side to balance the texture.

What We’re Using

We’re relying on a short list of pantry staples and one fresh main ingredient. The method focuses on technique: dry the fish, season simply, set up a three-bowl dredging station, and spray the tops so the crumbs crisp in the oven. It’s practical, tidy, and scales well.

Tools and ingredients are straightforward. You don’t need specialty items, but attention to small details—like patting the cod dry and pressing crumbs to adhere—makes a big difference in the final crunch.

Ingredients

1 pound cod fillets cut into 1-inch strips — the mild, flaky white fish that becomes tender inside the crisp coating.
1 teaspoon kosher salt — seasons the fish simply and effectively.
½ teaspoon freshly ground black pepper — adds a clean bite; grind fresh for best flavor.
1 cup all-purpose flour — the first dredge; helps the egg mixture stick.
½ teaspoon sweet or smoked paprika — offers color and a subtle smoky or sweet note.
2 large eggs beaten — binds the breadcrumbs to the fish.
1 tablespoon Dijon mustard — whisked into the eggs for adhesion and a light tang.
1 cup panko breadcrumbs — gives a lighter, airier crunch.
1 cup seasoned breadcrumbs — adds flavor and structure to the coating.
olive oil cooking spray — helps the coating crisp without deep frying.
tartar sauce for serving (store bought or click for recipe) — classic accompaniment; store-bought is fine for speed.

The Method for Fish Sticks (Baked)

Preheat oven to 400°F. Line a baking sheet with aluminum foil and spray the foil with olive oil cooking spray; set the sheet aside.
Pat the cod strips dry with paper towels, then evenly sprinkle them with the kosher salt, freshly ground black pepper, and sweet or smoked paprika.
Set out three shallow bowls for a dredging station: put the all-purpose flour in bowl 1; in bowl 2 whisk together the beaten large eggs and the Dijon mustard; combine the panko breadcrumbs and the seasoned breadcrumbs in bowl 3.
Working one piece at a time, dredge a fish strip in the flour, turning to coat all sides and shaking off excess.
Dip the floured strip into the egg–Dijon mixture, letting excess drip off.
Press the strip into the breadcrumb mixture, coating all sides and pressing so the crumbs adhere.
Place the coated fish stick on the prepared baking sheet in a single layer, leaving a little space between pieces. Repeat steps 4–7 with the remaining strips.
Lightly spray the tops of the coated fish sticks with olive oil cooking spray. Bake on the middle rack for 6 minutes. Carefully turn each fish stick, spray the exposed sides lightly with cooking spray, then return to the oven and bake 6–10 more minutes, until the coating is golden and the fish flakes easily with a fork.
Transfer the cooked fish sticks to a serving platter and serve immediately with tartar sauce.

Top Reasons to Make Fish Sticks (Baked)

Speed: they come together quickly and are oven-ready in minutes.
Healthier finish: baking with a light spray of oil gives crispness without deep frying.
Kid-friendly: mild-flavored cod and a crunchy shell are universally appealing.
Versatile: pair with fries, a salad, or tuck into a sandwich with slaw.
Make-ahead friendly: you can prep, freeze, and reheat without losing much texture.

International Equivalents

Every cuisine has a take on breaded fried fish. In the U.K., these are “fish fingers” — small, breaded strips usually fried but easily baked. In Spain and Portugal, you’ll find pescado empanado or filetes empanados, often seasoned with garlic or paprika and shallow-fried. In Japan, a similar concept is “furai” as in fish furai, coated in panko and deep-fried for an ultra-crisp exterior. The technique is shared across cultures: dry the fish, bind it, and coat it before cooking.

Hardware & Gadgets

Oven: stable temperature at 400°F is the baseline for this method.
Baking sheet: a rimmed sheet keeps everything contained.
Aluminum foil: makes cleanup a breeze and protects the pan.
Olive oil cooking spray: helps the breadcrumbs crisp without a pool of oil.
Three shallow bowls: essential for an efficient dredging station.
Paper towels: for patting fish dry so seasonings stick.
Tongs or a thin spatula: useful for turning without knocking off crumbs.
Instant-read thermometer (optional): for checking doneness if you prefer temperature over flaking (aim for about 135–145°F for cooked white fish, depending on texture preference).

Troubleshooting Tips

Coating won’t stick

If crumbs slide off, check that the fish was dry before seasoning. The flour layer is essential — shake off excess flour but don’t skip it. Press crumbs onto the strip so they bond with the egg–Dijon layer.

Coating soggy after baking

Space the fish sticks so hot air can circulate; overcrowding traps steam. Lightly spray the tops with oil before baking, and turn them as directed so both sides crisp evenly.

Fish overcooks before coating crisps

If your oven runs hot or you use a dark pan, the fish may cook faster. Use the middle rack and check at the lower end of the second bake time. A few minutes difference matters — the fish should flake easily but remain moist.

Uneven browning

Rotate the baking sheet once during the second phase if your oven has hot spots. Make sure pieces are similar in size for even cooking.

Make It Year-Round

This recipe is adaptable through the seasons. Summer: serve with a crisp green salad, lemon wedges, and a cucumber-dill yogurt. Fall and winter: pair with roasted root vegetables and a tangy coleslaw. Spring: bright herbs in the tartar sauce lift the dish.

Frozen cod works in a pinch: thaw fully, pat dry, and proceed. You can also prepare the coated sticks and freeze them raw on a tray; transfer to a freezer bag and bake from frozen, adding a few extra minutes to the cook time.

Little Things that Matter

Pat the fish dry — a damp surface prevents seasonings and flour from adhering.
Press crumbs into the fish so they form a stable crust instead of a loose dusting.
Use a mix of panko and seasoned breadcrumbs for a balance of texture and flavor.
Spray the crumbs lightly with oil rather than drenching; small, even spritzes produce a crisp finish.
Let cooked fish rest for a minute on a wire rack to avoid steam softening the crust.

How to Store & Reheat

Refrigerate cooked fish sticks in an airtight container for up to 3 days. To retain crispness on reheating, use a preheated oven at 375°F or an air fryer. Place the fish sticks on a wire rack over a baking sheet or directly in the air fryer basket and heat until warmed through and the coating is crisp, typically 6–10 minutes at 375°F in the oven, or 3–5 minutes in a 350–400°F air fryer, depending on size and appliance. Avoid microwaving unless you accept a softer crust; if you must microwave, follow with a quick toast under the broiler or in a hot skillet.

Common Qs About Fish Sticks (Baked)

Can I use a different fish? Yes. Flaky white fish like haddock, pollock, or tilapia will work similarly. Keep pieces uniform in size for even cooking.
Can I make these gluten-free? Swap the all-purpose flour and seasoned breadcrumbs for gluten-free alternatives and use gluten-free panko, if available. Ensure any seasoned breadcrumbs are labeled gluten-free.
Do I have to use Dijon mustard? The Dijon adds adhesion and a touch of tang. You can omit it, but the crumbs may not cling as well and the flavor will be milder.
Can I prepare ahead? Yes. Coat the strips, place them on a tray, freeze until firm, then transfer to a bag. Bake from frozen, adding a few minutes to the total time and checking for flake.
How do I know when they’re done? The coating should be golden and firm, and the fish should flake easily with a fork.

See You at the Table

I hope these baked fish sticks become a regular in your rotation — they’re straightforward, reliably crisp, and flexible enough for busy nights or casual entertaining. A simple tartar sauce and a squeeze of lemon make them feel a little celebratory. If you try a variation, I’d love to hear what you paired them with and any tweaks that worked for you. Happy baking and bon appétit.

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