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

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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.


  • 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


  • Start by making the tartar sauce. Combine the mayonnaise, relish, mustard, lemon juice and onion in a small mixing bowl.
  • Season to taste with salt and pepper, then transfer to a serving dish and refrigerate until ready to use. Makes about 2/3 cup.
  • 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.
  • Cut the fish fillets into equal-sized strips of about 2-1/2 to 3 inches in length.
  • Whisk the eggs and milk together in a shallow dish (a pie plate works well for this) until well combined.
  • Combine the flour, Old Bay seasoning, salt, and a few grinds of black pepper on a dinner plate.
  • Combine the panko and vegetable oil in a small bowl, then spread on a second plate.
  • 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.
  • Once all the fish sticks are arranged on the baking pan, give them a light spray with the cooking spray.
  • 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.
  • Serve with homemade tartar sauce (recipe follows).

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