Fish Sticks Recipe – Baked Parmesan Crusted

This fish sticks recipe is baked and will render you flaky, moist fish enveloped in a crunchy and crisp coat. Absolute perfection. You will have an instant hit at your table with kids and adults alike!

I like serving these with home made tartar sauce but you can definitely use store bought.

I used Wahoo for this fish sticks recipe but you can use any firm fleshed fish of your preference. I also want to recommend that you use finely grated Parmesan cheese for this as the shredded kind will not adhere to the coating as well. I think you will love this recipe!

Here is what you are going to need for this delicious fish sticks recipe:

Makes about 24 fish sticks
2 pounds of a firm fleshed fish such as Wahoo
1 small lemon – you need the zest and juice of this lemon
¾ cup flour
1 tsp. garlic powder
½ tsp. dried oregano
3 eggs
2 TBS milk
¼ tsp. prepared horseradish (optional)
1 ¼ cups bread crumbs
1 cup grated Parmesan cheese
Salt & Pepper
Olive oil

Preheat oven to 425 degrees F (220C). Line a baking sheet with aluminum foil and brush some olive oil on it.

Cut the fish into rectangular pieces – about 9×4 inches. Place the sticks in a bowl and sprinkle with the lemon zest. Add the lemon juice and season with salt. Use your hands to toss the fish pieces in the lemon and salt so they coat evenly. Set aside.

Place the flour in a shallow dish. Mix in the garlic powder and oregano. Season with salt and pepper. Mix well.

Place the eggs in another shallow dish. Add the milk and prepared horseradish. Mix well.
Place the bread crumbs in another shallow dish and mix in the Parmesan cheese.

Working in batches, place the fish sticks in the flour. Coat all sides and shake off the excess. Then place them in the egg and do the same. Finally, place them in the bread crumbs and cheese and coat them well.

Place the coated fish onto the prepared pan. Drizzle with some olive oil and place into the oven.

Bake the fish sticks for 10 minutes. Flip them being very careful not to pull off the coating and not to burn yourself. Bake them for an additional 5 minutes – or until they are browned.
Serve your fish sticks with tartar sauce and enjoy.

3 fish sticks no tartar sauce – CALORIES 383.31; FAT 17.54 grs (sat 4.34; mono 7.7; poly 3.86); PROTEIN 31.69 grs ; FIBER 1.87 grs; CARBS 23.81 grs; CHOLESTEROL 146.96 mg; IRON 2.46 mg; SODIUM 656.26 mg; CALCIUM 199.81 mg

Print the Fish Sticks Recipe Here

My name is Mary Ann Allen and I am here to help you get organized so you can save money on groceries and feed your family healthy, nutritious food. My multi-cultural cooking background comes from being born in the US and raised in Bolivia. I have 5 kids and own around 400 cook books. I absolutely love to cook!

1 Comment

  • January 14, 2014

    Louise

    This recipe looks so delicious. Are you using fresh bread crumbs? The only fish we buy is fresh cod. Is this fish firm enough to hold up to this method?
    Cheers
    Louise

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