Healthy Homemade Fish Sticks

fish stick recipe

Growing up, I always had this fear of fish sticks.

My family didn’t eat a lot of fish and I remember going to friend’s houses after their fish-stick suppers and thinking that the whole house smelled incredibly fishy and gross…

But, as I’ve matured a bit (and thanks to my hubby), I’ve learned to embrace a wider variety of seafood and yes, even enjoy it.

I came across a recipe for homemade fish sticks a couple months ago, and my initial reaction was, “Ewww! Gross!” That is, until I remembered that I am an adult and I actually do like most fish now, and the recipe might be worth a try.

And boy oh boy, am I glad I did! After some tweaks and adjustments, this fish recipe has been a huge hit at our house. Prairie Baby gobbles them up, and hubby gave them an instant seal of approval.

Next time you are in the mood for fish sticks, give this recipe a try instead of grabbing those preservative-laden, mystery-meat sticks at the store. You’ll be glad you did!

Homemade Fish Sticks

You will need:

  • 1/2 cup of unbleached all-purpose flour (You could probably use whole wheat flour here too.)
  • 2 eggs, beaten
  • 1/2 cup dry bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 t. sea salt
  • 1/2 t. paprika
  • 1 T. lemon juice
  • 1/4 t. black pepper
  • 3/4 lb cod fillets (I usually use 3 fillets for our family- one for each person. Well, hubby usually steals some of Prairie Baby’s…) 

Cut the cod into roughly 1″ strips. (They don’t have to be perfect. Please, do not get your ruler…)

homemade fish sticks

Place the flour in one bowl.

Place the beaten eggs and lemon juice in a second bowl.

Place the bread crumbs, parmesan cheese, salt, paprika, and pepper in a third bowl.

Now dip each fish strip in the flour, then the egg, then the breadcrumb mixture, got it?

Flour, egg, breadcrumb. Flour, egg, breadcrumb. Say it with me…

Place the strips on a well-buttered baking sheet. Give them a little space to keep them from touching.

Bake at 400 degrees for 10 to 15 minutes, flipping them over halfway through the baking. You’ll know they are done when the fish easily flakes when you poke it with a fork.

How easy is that? Seriously, the hardest part is trying to avoid breading your fingers while you bread the fish. It’s somewhat unavoidable, so just stop halfway through to wash your hands and start again. But it’s a small price to pay for the most delicious fish sticks ever. Really.

Healthy Homemade Fish Sticks


  • 1/2 cup of unbleached all-purpose flour (whole wheat probably ok)
  • 2 eggs, beaten
  • 1/2 cup dry bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 t. sea salt
  • 1/2 t. paprika
  • 1 T. lemon juice
  • 1/4 t. black pepper
  • Cod fillets-approximately 3/4 lb for 2-3 people


  1. Cut the cod into 1" strips
  2. Place flour in one bowl
  3. Place beaten eggs and lemon juice in a second bowl
  4. Place bread crumbs, parmesan cheese, salt, paprika, and pepper in a third
  5. Now dip each fish strip in the Flour bowl
  6. The egg bowl
  7. And then the Breadcrumb mixture
  8. Place strips on well-buttered baking sheet so they're not touching
  9. Bake at 400 degrees 10-15 minutes, flipping halfway through baking
  10. Done when the fish easily flakes when poked with a fork

Fish sticks don’t have to be a “junk food.” Prepared this way, they are incredibly good for you. And if you want to be extra rebellious, whip up a batch of french fries fried in homemade beef tallow to go with them. Oh my goodness………….

If you are looking for another fish recipe for your cod or tilapia, check out my Parmesan Encrusted Fish Fillet recipe. It was instrumental in my fish conversion. 😉

This post was shared at: Frugal Days Sustainable Ways, Women Living Well, Healthy 2Day Wednesdays, Real Food Wednesday, Raising Homemakers, Simple Lives Thursday, Live Renewed, Homemaker’s Challenge, Everyday Tastes, Fresh Bites, Living Well Hop, Monday Mania, Better Mom Monday Linkup, Traditional Tuesday, AP Tuesdays, Fat Tuesday

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  1. says

    These look so yummy! Also, I laughed out loud at this: ““Ewww! Gross!” That is, until I remembered that I am an adult” – I forget this simple fact of life multiple times per day. 😉

  2. kristilummi says

    Love this! Also, you can sub the flour and egg for plain yogurt. So, just dip in yogurt and seasoned breadcrumbs. Or, ideally, let the fish (or chicken) marinate in the yogurt for a couple of hours in the fridge, and then dredge in the breadcrumbs. Delicious, with a little bit of tang!

  3. Kara says

    These look fabulous! Do you know if these are able to be made ahead and frozen (for the convenience of frozen fish sticks)? As a busy working wife outside of the home, I’m always looking for ways to make homemade, real food meals in a way that matches the convenience in preparation of the store bought convenience foods.

    • Jill says

      Hi Kara,
      Hmmm….good question! I’m assuming they would freeze ok, but can’t say for absolute sure… Anybody else know?

  4. says

    This looks so good! Perfect post for me today. I have some Alaska Halibut that I need to cook tonight. Thanks so much!! Love your blog and your eBook!

  5. Cathy says

    Love these! Can’t wait to try some with sprouted flour or brown rice flour (what I can eat) And the picture with potatoes and a side of green beans is also our standard fare as well! Keep on keepin’ with the good work, Prairie Girl!!!

    • Jill says

      Oh yeah, I think they’d definitely work with the alternative flours. I am a big potato fan- coming from Idaho and all! :)

  6. Abby Jo says

    This looks delish! I just picked up some fish from costco, I was planning on making some fish tacos.My husband and I met in Mexico, working at an orphanage. I had first taco from a vendor on the street. My first reaction was ewww gross, but everyone said differently…so I tried my first fish taco and was simply amazed! I now try many fish dishes and this is one looks great. Thanks, 4 another great recipe!

    • Jill says

      I tried my very first fish taco last summer! Just like you, I had always thought they sounded gross, but it loved it after I tried it! :)

  7. says

    “Please, do not get your ruler.” Duly noted! 😛
    I have to admit, I was one of those children who ate frozen fish sticks on a regular basis. But these are grown-up fish sticks! They look fantastic! I’m glad to have another way to cook fish. I usually get stuck in a rut, so we don’t eat it very often at our house. Thanks!

  8. says

    I just found your website and I think everything looks delicious!!! Where do you get your beef tallow? I want to start cooking with it (for now we stick to grass fed butter and olive oil, generally) but I can’t find it in my area!

  9. Hollie says

    I don’t cook fish often, but these look great! Would they be fine if I cooked them and then let them sit in the oven on warm for an hour or so?

    • Jill says

      Hi Hollie,
      I think they’d be ok- might not be quite as crispy, but otherwise, I bet they’d be fine.

  10. Nicole says

    Can’t wait to try these with mac & cheese!!! What I do when breading is designate one hand to be the dry hand (flour and bread crumbs) and the other is the wet (egg).

    • Jill says

      I like your designated hand idea! I always start off with good intentions like that, but end up going too fast and making a huge mess, ha! :)

    • Jill says

      Awesomeness! Thanks for the tartar sauce recipe, too! My hubby has been begging me to make some of that as well! :)

  11. Rachel says

    Just had to tell you we’ve made these twice since I found your recipe. Really good! Look forward to more of your recipes (:

    • Jill says

      Oh yay! So glad you are enjoying them! They are definitely a fav at our house!

  12. says

    How Parmesan-y do these taste? I actually am not a huge fan and my hubby can only stand a little dairy because of an intolerance, but I really want to try out this recipe. I like the baked idea… Do you think we could just void the Parmesan completely?

    • Jill says

      Stephanie- I’m thinking you could leave out the parmesan completely and not really even miss it! Good luck! :)

  13. Heather says

    I made this today and it was delicious. I used egg substitute instead of actual eggs and I completely forgot the cheese, but it still turned out great. I also made a honey mustard yogurt dipping sauce to go with it that was yummy and served it with some yellow rice. Thanks for the awesome recipe.

  14. Joan says

    To correctly test if fish is cooked, insert a fork into the flesh, If it hangs onto the fork as it is lifted, it is done to perfection.

  15. Anne says

    Could you tell me how you cooked and seasoned those red potatoes on the side of those delicious looking fish sticks? :)

    • says

      You bet! I don’t really have a “recipe” per say… I just cube them and toss with olive oil and whatever seasonings sound good (sea salt, garlic/onion powder, black pepper, parsley, paprika, basil.) I then arrange on a shallow baking tray and bake at about 400 degrees until they are nice and soft. One of our favorite side dishes!