Oven-Fried Fish Sticks

Crisp, flavorful and easy to make, these oven-fried fish sticks are a healthy alternative to the frozen variety many of us knew growing up. Serve with homemade tartar sauce (recipe included) and a salad for a quick, easy weeknight meal.

Oven-Fried Fish Sticks

Oven-Fried Fish Sticks

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Made with firm-fleshed white fish like tilapia or catfish, these homemade, oven-fried fish sticks make a healthy alternative to the frozen, store-bought variety.

Ingredients

  • 1 lb firm white fish fillets (tilapia, catfish)
  • 1 cup flour
  • 1-1/2 teaspoons Old Bay seasoning
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 2 large eggs
  • 2 teaspoons milk
  • 1-1/2 cups panko crumbs
  • 3 tablespoons vegetable oil

For the Tartar Sauce

  • 1/2 cup mayonnaise
  • 1 tablespoon sweet pickle relish (well-drained)
  • 1 teaspoon Dijon-style mustard
  • 1-1/2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon sweet onion, very finely chopped
  • Salt and freshly ground black pepper

Instructions

  1. Start by making the tartar sauce. Combine the mayonnaise, relish, mustard, lemon juice and onion in a small mixing bowl.
  2. Season to taste with salt and pepper, then transfer to a serving dish and refrigerate until ready to use. Makes about 2/3 cup.
  3. Preheat the oven to 425°F and line a shallow baking pan with aluminum foil. Coat the foil liberally with nonstick cooking spray and set aside.
  4. Cut the fish fillets into equal-sized strips of about 2-1/2 to 3 inches in length.
  5. Whisk the eggs and milk together in a shallow dish (a pie plate works well for this) until well combined.
  6. Combine the flour, Old Bay seasoning, salt, and a few grinds of black pepper on a dinner plate.
  7. Combine the panko and vegetable oil in a small bowl, then spread on a second plate.
  8. Working with one piece at a time, dredge the fish in flour first, then dip in the egg mixture, coat in panko crumbs and transfer to the prepared baking pan.
  9. Once all the fish sticks are arranged on the baking pan, give them a light spray with the cooking spray.
  10. Bake for 6 to 8 minutes, then turn the fish sticks over and bake for an additional 8 to 10 minutes, or until the crumbs are golden and the fish is cooked through.
  11. Serve with homemade tartar sauce (recipe follows).