Homemade Fish Sticks

Ingredients

• •600 g cod fillets (or haddock), skin removed
• •1.25 cups panko breadcrumbs
• •0.5 cup all-purpose flour
• •2 large eggs
• •0.25 cup Parmesan cheese, finely grated
• •0.5 tsp garlic powder
• •0.5 tsp dried parsley
• •0.5 tsp salt
• •0.25 tsp black pepper
• •as needed olive oil spray
• •as needed tartar sauce or ketchup, to serve
• •as needed lemon wedges, to serve

Directions

1. 1Preheat oven to 425°F and set a wire rack over a parchment-lined baking sheet; spray the rack with olive oil.
2. 2Cut fish fillets into sticks roughly 1 inch wide by 3 inches long, pressing paper towel firmly on each piece to remove moisture.
3. 3Set up three shallow bowls: seasoned flour with salt and pepper, beaten eggs, and panko combined with Parmesan, garlic powder, and dried parsley.
4. 4Dredge each fish stick in flour, shake off the excess, dip in egg, then press into the panko mixture to coat evenly.
5. 5Place on the prepared rack, spray the tops with olive oil, and bake for 14–16 minutes until golden and cooked through, flipping once at the 8-minute mark.
6. 6Serve immediately with tartar sauce or ketchup and lemon wedges.

💡 Tilapia and pollock work equally well and are often more affordable at Canadian grocery stores. For a dairy-free version, simply omit the Parmesan — the panko crust is still wonderfully crispy. Freeze unbaked breaded sticks on a tray, then transfer to a bag; bake from frozen adding 4–5 extra minutes.

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