These homemade fish sticks are super easy to make and so much healthier than store-bought! Great for kids! Make and freeze a double batch to bake from frozen in the oven or air fryer!
Summer’s coming!
At our house, summer means lighter fare – things like smoothies, salads, and popsicles. Dinners are simpler as well.
Between the summer heat and humidity, and less time indoors available for cooking, heavy and labor-intensive meals just don’t make much sense during the summer months.
One of my family’s favorite summer dinners is baked fish sticks (aka: fish fingers). They’re easy to prepare and perfect for popping into the oven for a quick and simple meal!
Why I Love these Fish Sticks (Fish Fingers)
This recipe is great for many reasons:
- It is delicious!
- Freezer-friendly.
- Healthier than store-bought. They’re so much better than Gorton’s fish sticks (or Van de kamp fish sticks)!
- Uses real food ingredients like wild-caught fish and Panko bread crumbs.
- Perfect for batch cooking.
Ingredients
As I said before, this recipe is made with simple real food ingredients. Here’s what you’ll need:
- Cod filets
- All-purpose flour
- Eggs
- Sea salt
- Store-bought or homemade seasoned Panko bread crumbs
- Ghee or avocado oil
Notes on Ingredients
Fish: I prefer wild Alaskan cod for making fish sticks because it’s one of the cheapest varieties of wild-caught fish and because it has a somewhat firm texture and very mild flavor, making it perfect for this recipe.
Note: If you don’t have access to these stores OR your local stores don’t carry high-quality salmon, I recommend Butcher Box. You can read my honest review of their products here!
Bread Crumbs: One key ingredient to getting your fish sticks to be crispy is using Panko style breadcrumbs (homemade or store-bought). Panko style crumbs have an ultra-light texture that gives these fish sticks that classic, irresistible crisp!
Homemade Fish Sticks Recipe (Step-By-Step)
Step 1. Preheat oven to 400 degrees. Prepare 2 roasting pans, each with a wire rack placed inside so fish can cook on top of rack, while any crumbs fall into the pan. Brush the racks lightly with melted ghee or avocado oil.
Step 2. Slice cod into 25-30 thin strips (mine were about 1/2″ wide and 3-4″ long). Pat dry with paper towels if needed.
Step 3. Working in batches, dredge the cod strips in flour (1st bowl), then coat with whisked egg (2nd bowl), then cover in Panko crumbs (3rd bowl).
Step 4. Place breaded strips evenly around the wire racks inside the roasting pans.
Step 5. Once all are breaded and on racks, bake for 8 minutes. Flip and bake on the other side for another 6 minutes, then transfer to the broiler for about a minute (just until some of the crumbs begin turning a darker brown). Watch these very closely to prevent burning.
Note: You can also make them in the air fryer, but all air fryers are different so you’ll need to watch closely so they don’t overcook. A general guideline for the air fryer is 400 degrees for 8 minutes, flip fish tenders, and cook for another 2-4 minutes until crispy. Take care not to overcook or burn.
Step 6. Serve with fresh lemon for squeezing and/or tartar sauce for dipping.
Recipe Tips and Tricks
- The trick to getting perfectly smooth edges is to slice the cod when still partially frozen (defrost in the fridge for several hours before getting started).
- Slice them first, then start on the bread crumbs – your sliced fish will finish defrosting quickly on the counter while you work.
- Store leftovers in an air tight container in the fridge for up to a few days. To reheat, place on wire racks in a 350 degree oven for about 15 minutes.
FAQs
Yes! If you’d like your fish sticks to have lemon garlic flavor, simply add lemon zest and garlic powder to the breadcrumbs before coating the fish sticks.
Yes, but the bake/air fry time will need to be adjusted. Keep an eye on the fish sticks while air frying to make sure they don’t overcook!
A general guideline for the air fryer is 400 degrees for 8 minutes, flip fish tenders, and cook for another 2-4 minutes until crispy. Take care not to overcook or burn.
Personally, I do not buy fish sticks from the freezer aisle at the grocery store. This decision came after realizing the store-bought fish-sticks are filled with extra ingredients. Being on a real food journey, I always try to avoid extra ingredients that could be harmful.
My homemade fish sticks use only 6 ingredients that I can recognize and trust in. But fish sticks made with better quality ingredients cost more than highly processed and preserved store-bought fish sticks.
If your budget is super tight, all hope is not lost! Stock up when you find a good deal on wild white fish fillets – I’ve found it for $3.99! Better yet, go fishing yourself!
How to Freeze Homemade Fish Sticks
This recipe can absolutely be frozen, which is why they are perfect for a batch cooking session! Making them ahead in large batches and freezing them is a great way to meal prep.
For freezing uncooked fish fingers: Place breaded fish sticks on a cookie sheet in the freezer until firm, then transfer to a freezer-safe container for storage. To cook, preheat oven to 400 degrees. Lay frozen sticks on a wire rack brushed with melted ghee and placed inside of a roasting pan. Cook for about 20 minutes, turning halfway through. Broil for an additional 1 minute as above.
For freezing cooked fish fingers: Place fish sticks in a freezer-safe container. To cook, preheat oven to 400 degrees. Lay frozen sticks on a wire rack brushed with melted ghee and placed inside of a roasting pan. Heat for 10-12 minutes or until heated through.
To Serve this Fish Fingers Recipe
There are many great ways to serve this fish fingers recipe.
- Serve with fresh lemon juice and homemade tartar sauce
- Cilantro Lime Coleslaw
- Pan-Seared Broccoli
- Instant Pot Steamed Vegetables
- Butter and Parmesan Cheese Zoodles
- Crispy Potato Wedges
- Spicy Corn Salad
If you like sandwiches, the leftovers make a great fish sandwich! Just store extra fish sticks in an airtight container in the fridge overnight, then give them a quick heat in the oven or toaster oven (350 degrees for 3-5 minutes). I love them on toasted sourdough with a little tartar sauce made with homemade mayo!
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Homemade Fish Sticks (Freezer Friendly)
This homemade fish sticks recipe is easy to make and so much healthier than store-bought! Great for kids, you can bake from frozen in the oven or air fryer!
- Prep Time: 15 min
- Cook Time: 14 min
- Total Time: 29 minutes
- Yield: 30 fish sticks 1x
- Category: Main Meals
- Method: Oven
- Cuisine: American
Ingredients
- 1 pound cod filets (defrosted if frozen)
- 1 cup all-purpose flour (place in shallow bowl)
- 4 large eggs, beaten (place in a 2nd shallow bowl)
- 1 heaping tsp sea salt
- 2 1/2 cups store-bought or homemade seasoned Panko bread crumbs (place with salt in a 3rd shallow bowl or gallon-size plastic zipper bag)
- melted ghee or avocado oil
Instructions
- Preheat oven to 400 degrees.
- Prepare 2 roasting pans, each with a wire cooling rack placed inside so fish can cook on top of rack, while any crumbs fall into the pan.
- Brush the racks lightly with melted ghee or avocado oil.
- Slice cod into 25-30 thin strips (mine were about 1/2″ wide and 3-4″ long). Pat dry with paper towels if needed.
- Working in batches, dredge the cod strips in flour (1st bowl), then coat with egg (2nd bowl), then cover in Panko crumbs (3rd bowl).
- Place breaded strips evenly around the wire racks inside the roasting pans.
- Once all are breaded and on racks, bake for 8 minutes. Flip and bake on the other side for another 6 minutes, then transfer to the broiler for about a minute (just until some of the crumbs begin turning a darker brown). Watch these very closely to prevent burning.
- Note: You can also make them in the air fryer, but all air fryers are different so you’ll need to watch closely so they don’t overcook. A general guideline for the air fryer is 400 degrees for 8 minutes, flip fish tenders, and cook for another 2-4 minutes until crispy. Take care not to overcook or burn.
- Serve with fresh lemon for squeezing and/or tartar sauce for dipping.
- Store left over fish sticks in an air tight container in the fridge for up to a few days. To reheat, place on wire racks in a 350 degree oven for about 15 minutes.
Notes
The trick to getting perfectly smooth edges is to slice the cod when still partially frozen (defrost in the fridge for several hours before getting started).
Slice them first, then start on the bread crumbs – your sliced fish will finish defrosting quickly on the counter while you work.
Store leftovers in an air tight container in the fridge for up to a few days. To reheat, place on wire racks in a 350 degree oven for about 15 minutes.
Nutrition
- Serving Size: 4 fish sticks
- Calories: 309
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I love homemade fish sticks! One food safety note, though. If you start with frozen fish, you should cook them before freezing. Generally thawing and refreezing food without cooking carries a greater risk of bacterial growth.
Hello! My little one has an egg allergy. Is there any replacements you can think of so that I can avoid the egg? Would love to try this!!
I’d suggest butter or milk in place of the egg, Melissa. Hope that helps!
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Try skinny taste.com…she has a lot of air fryer recipes.
Would this recipe work with sole?
Yes, I think sole would work great!
I’m one of those girlies who absolutely loooooves fishsticks! I usually buy Gorton’s fish sticks, which I find in the freezer section at either Safeway, Albertson’s, or Winco. I could be wrong, but I bet there are preservatives in those. That sounds interesting that there’s a way to make a homemade version. Since I’m blind and I can’t use the oven without sighted help, I wonder if those would work in an Air Fryer like the model I have, manufactured by Farberware. My favorite kind of fish is salmon. I know there are several kinds of salmon out there. Which one would be best for making fishsticks?
I’m honestly not sure Annabelle! I haven’t tested this recipe with an air fryer or with salmon. If you do, please let us know how it turns out!
Dena- I just came across this blog and am loving the recipes and your whole take on nutrition and home- making family foods. Thanks for the great content! Trying your diy Panko for fish sticks tonight.
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So glad you found it, Molly! I wish I could take credit for this fantastic site, but I’m just the author of a few guest posts. But I definitely agree – Tiffany offers some amazing content here at Don’t Waste the Crumbs! Enjoy the fish sticks! 🙂
I don’t have a roasting pan. Can I cook these fish sticks directly on a baking sheet in my oven?
You can definitely use a baking pan, Ashley. In my experience, the lighter baking pans often require longer cooking times than the darker roasting pans, you can just plan for some extra time and keep and eye on them.
Enjoy!
What is your source of eggs?. This recipe uses 4 large eggs and your cost breakdown for them is $.17. That would be less than a dollar for a dozen eggs.
Thanks for catching that, Amanda – I only wish I could get a dozen eggs for less than a dollar! 😉 I must have entered the cost of a single egg – I’ve gone back and multiplied that by 4 for a total of $0.68 for the eggs.
What a timely post! I just purchased some Wild Alaskan Cod Pieces from Trader Joe’s for $3.99 a pound and was wondering if they would make a good breaded fish. 🙂 I’m wheat free, though, so I will experiment with some different coating options, but at least I know I was on the right track with that purchase.
That’s great to hear, Jeannie! I’m curious to know what part of the country you’re in…and why the cod at my TJs is nearly twice the price?! Maybe the “pieces” are smaller than the “fillets” I bought, which I guess would knock down the price. But they’re probably a perfect size for fish sticks. Great buy!
For what it’s worth, I think a cornmeal coating would be a great wheat free alternative! 🙂
Yes, the pieces are smaller, but that’s fine for fish sticks or fish tacos. I don’t think they’re the highest quality since we’ve found they’re a little tough when we use the larger pieces for sandwiches, though it’s possible it was my fault–perhaps a recipe that wasn’t well suited for it.