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Homemade Fish Sticks (Freezer Friendly)

5 from 2 reviews

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!


  • 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


  1. Preheat oven to 400 degrees.
  2. 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.
  3. Brush the racks lightly with melted ghee or avocado oil.
  4. Slice cod into 25-30 thin strips (mine were about 1/2″ wide and 3-4″ long). Pat dry with paper towels if needed.
  5. Working in batches, dredge the cod strips in flour (1st bowl), then coat with egg (2nd bowl), then cover in Panko crumbs (3rd bowl).
  6. Place breaded strips evenly around the wire racks inside the roasting pans.
  7. 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.
  8. 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.
  9. Serve with fresh lemon for squeezing and/or tartar sauce for dipping.
  10. 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.


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.


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