Easy homemade fish sticks that are perfectly tender on the inside, crispy on the outside. And you’ll love how flavorful they are, thanks to a little seasoning and the Parmesan crust!
Be sure to watch my video below. You can make these with a white firm fish or even with salmon for a little more Omega-3!
Fish dinners are a fairly frequent thing around here–no surprise to those who follow the Mediterranean diet.
For something a little different today, we’re doing fish sticks! A grown-up, tastier and healthier version than the store-bought stuff!
Most of the time, a firm and meaty white fish like cod or halibut is the obvious choice. But, I’m going for salmon fish sticks just for that extra kick of omega 3 goodness. (Either option you chose is fine).
These baked salmon fish sticks turn out perfectly tender on the inside and crispy on the outside. And you’ll love the pop of flavor, thanks to a little seasoning and the Parmesan crust!
Ingredients
- Fish- A firm and meaty fish fillet (about 1 to 1 1/2-inch thick center-cut piece). Be sure the skin is removed. I used 1 1/2 pounds of salmon but, like I said earlier, a firm white fish fillet such as cod or even halibut will work.
- Seasoning- Aside from a sprinkle of kosher salt, I use a trio of spices to give the fish sticks great flavor: black pepper, oregano, and paprika.
- For dredging or coating- A dredging station will have the different items the fish will be covered in to make that beautiful, crispy coating. In one dish, flour. In another, an egg wash of 1 egg + 1 tablespoon of water. And in the third dish, a combination of bread crumbs and grated Parmesan cheese, which adds another interesting layer of flavor.
- Lemon zest and lemon juice- Zest of about 1 lemon and lemon juice, to your liking (I use juice of 1/2 lemon) are added as soon as the fish is out of the oven. Citrus and fish are a match made in heaven, and that goes for these little salmon fish sticks too!
- Garnish- If you have it, garnish with a little sprinkle of fresh parsley
- Fish Sticks Sauce- You can serve these with the usual tartar sauce or homemade tzatziki or tahini sauce.
How to Make Fish Sticks in the Oven
Time needed: 25 minutes
How to make fish sticks (print-friendly recipe with ingredient measurements below)
- Heat Oven and Season Fish
Set a rack in the middle of your oven and heat to 450 degrees F. Meanwhile, pat fish dry (I used salmon fillet that’s about 1 to 1 1/2-inch thick) and season with salt on both sides.
Cut the fish into pieces or sticks that are about 3-inch long (so the sticks would be 1 1/2 inches thick and about 3 inches long).
Combine 1 tsp black pepper, 1 tsp sweet paprika, and 1 tsp oregano and season the fish sticks on both sides.
- Prepare a Dredging Station
One dish of all-purpose or gluten free flour. One dish with the egg wash (1 egg + 1 tablespoon of water). And in the last dish, mix together grated Parmesan cheese and bread crumbs. (Don’t be confused by the lemon zest in the bread crumb dish. You do not need to mix it in at this point. It can be used later to finish the salmon fish sticks once they’re baked).
- Coat the Fish Sticks
Take each fish stick and coat it with the flour first. Shake off excess flour, then dip the fish stick in the egg wash. Finally, coat the fish stick in the bread crumb and Parmesan mixture.
Arrange the coated fish sticks on an oiled baking sheet (the oil on the baking sheet ensures that the bottom of the fish sticks get nice and crispy).
Now, with a brush, dab the tops of the fish sticks with extra virgin olive oil (be sure not to brush the coating off though). - Bake
Bake in the heated oven for about 12 to 15 minutes or until cooked. If they need a bit more color, place the pan under the broiler very briefly (watch carefully) until they the fish sticks gain a nice golden brown color.
- To Finish
Transfer fish sticks to a serving platter. Add lemon zest and a splash of lemon juice. Sprinkle a bit of fresh parsley for garnish. Serve with you favorite sauce for dipping (I like Tahini sauce or Tzatziki sauce)
What goes with homemade fish sticks?
A fish-n-chips dinner is never out of the question around here! And these hearty are the perfect entree next to oven baked sweet potato fries. And for something colorful, add a big salad like this Mediterranean white bean salad or chickpea salad.
This crispy fish is obviously a great choice for a an appetizer with just a little sauce for dipping. If you want something more than store-bought tartar sauce, try tahini or Greek Tztaziki.
This recipe is featured in 25+ fish recipes anyone can make!Craving more? View our collection of salmon recipes; this salmon soup is a new favorite.
Watch the video
See our collection of Mediterranean diet recipes, and for all recipes visit us here.
Visit Our Shop
Print
Crispy Homemade Fish Sticks Recipe
- Total Time: 25 minutes
- Yield: 14 fish sticks 1x
Description
Easy homemade fish sticks that are perfectly tender on the inside, crispy on the outside. And you’ll love how flavorful they are, thanks to a little seasoning and the Parmesan crust! You can make these with a white firm fish or even with salmon for a little more Omega-3!
Be sure to watch my video.
Ingredients
- 1 1/2 lb firm fish fillet such as salmon, skin removed (You can use a firm white fish fillet like cod)
- Salt
- 1 tsp black pepper
- 1 tsp dried oregano
- 1 tsp sweet paprika
- 1/2 cup flour (all-purpose, whole wheat or gluten free flour)
- 1 egg, beaten with 1 tbsp water (egg wash)
- 1/2 cup bread crumbs
- 1/2 cup Parmesan
- Extra virgin olive oil (I used Private Reserve Greek EVOO)
- Zest of 1 lemon and juice of 1/2 lemon to finish
- Parsley for garnish
To serve:
Instructions
- Heat your oven to 450 degrees F.
- Pat fish fillet dry and season with kosher salt on both sides. Cut the fish fillet into pieces or sticks (1 to 1 1/2-inch thick and about 3-inch long).
- In a small bowl, combine black pepper, dried oregano, and paprika. Season fish sticks on both sides with the spice mixture.
- Make a dredging station. Place flour in a shallow dish. Place the egg wash in a deeper dish or bowl next to the flour dish. And in another dish, combine the bread crumbs, grated Parmesan and lemon zest. Place next to the dish with the egg wash.
- Now coat the fish. Take a fish stick and dip it in the flour to coat both sides; shake excess flour off. Then dip the fish stick in the egg wash, and then in the bread crumb and Parmesan mixture. Pat to help the coating adhere to the fish stick. Repeat until all the fish sticks have been coated.
- Arrange coated fish sticks on an oiled baking sheet. Brush the tops of the fish sticks with a little extra virgin olive oil (you’ll want to basically dab the salmon fish sticks with the oil so that you don’t end up removing the coating).
- Place the baking sheet on the middle rack of the heated oven. Bake for about 12 to 15 minutes. If the fish sticks need more color still, place them under the broiler very briefly (watch carefully) until fish sticks gain a nice golden brown color.
- Finish with lemon zest and fresh lemon juice. Garnish with parsley.
- Serve with your favorite sauce for dipping. I used tahini sauce here, but tzatziki sauce would be great as well. Add a big salad and call it dinner (I especially like Mediterranean white bean salad or Greek salad with these salmon fish sticks
Notes
- Cook’s Tip: Baking time may vary slightly depending on the kind of fish and how thick your fish sticks are. The salmon fillet in this recipe is about 1 to 1 1/2 inch-thick, cut into 3-inch long sticks.
- Storage: Leftover homemade fish sticks can be refrigerated in a tight-lid glass containers for 2 days. Serve cold or warm through in the oven.
- Visit our Online Shop to browse quality Mediterranean ingredients including olive oils and spices used in this recipe.
- Prep Time: 10 mins
- Cook Time: 15 mins
- Category: Fish and Seafood
- Method: Baked
- Cuisine: Mediterranean/American
Thank you for that great idea! Made them today and these “fishsticks” were delicious. I grew up with Wiener Schnitzel but never thought of making my own breaded salmon.
I am anxious to try this. I was wondering, after I coat the fish, do you think I could freeze some unbaked and bake them another time? Would I bake them frozen?
Hi, Marilyn. I think if you want to freeze them, I would actually bake them first and then reheat them in an oven or air fryer when you’re ready to eat them. I have never tried this personally, though, so it’s hard to give specifics as far as time/temp. If you give it a go, will you please stop back and share your feedback?
I made this recipe today. I’m always looking for another fish than salmon as I seem to cook that a lot.
As Suzy says … toucan substitute with Cod and that’s how I made it. With this recipe I really likeedc the idea of baking vs. deep frying ect……. To get fish & chips . I think the seasoning of the fish prior to the breading added a special flavor and the cheese mixed in with the breadcrumbs added more!!! I chose to pair the tahini sauce and that made added a unique punch this . I did need to put it under the broiler to give it some color . I need to work on it to get the crispness I like . The fish was really moist & tasty ….my family loved it.
Tony
Thanks for sharing, Tony!
I bought the parmesan and forgot to put it in there, but the pairing of spinach artichoke dip with blue chip tortilla chips and chip pea salad went excellent! Also, I used halibut. Tastes like a healthy, fresh, McDonalds filet o fish (when the get it right) thanks!
OMG…..I’m not much of a cook but I cook salmon a lot. I was bored with the way I was cooking it so found this recipe! Amazing! I was in heaven.
Yay! That’s great to hear :).
Hello, Do you think that I could cook this in an air fryer?
I’m sure it’s possible, Jessica. If you give it a try, please let us know if you have any tips to shar!
Hi trying this recipe tonight does the nutrition info include some of the dipping sauce?
Hi, Erin! No.. the nutrition information only refers to the fish sticks themselves.
Best fish sticks I’ve ever had! I made them in the toaster over because it was just for me.
Awesome! Thanks for sharing, Benni!
This recipe is AMAZING!! It is now a staple in our house. The family absolutely loves it! The tahini dipping sauce just tops off the yummy perfection. Oh my gosh you all, you HAVE to try this recipe!
Thanks so much, Carol!
Hi, Suzy. I tried the fish sticks recipe and it’s truly amazing. I also love your recipe for juicy salmon burgers. Have been doing them since I saw your recipe. Your recipes are easy to follow, and “oh-so-authentically-mediterranean. Thanks and more power to you.
Thank you for the kind words! Made my day :).
EvOO has a smoke point of 350 degrees, doesnt it? Might be safer to use refined olive oil because it has a higher smoke point, or cook it at a lower temp for a longer amount of time.
Having said that, I’m looking forward to trying this recipe, with a few modifications.
Quality extra virgin olive oil should have a smoke point of above 400 degrees. However, you can use what oil you’re comfortable with.
I made the fish sticks last night and they were terrific. Can you please tell me where you got that very cool baking sheet? Is it non-stick?
Thanks!
Bill
Thank you! I’m so glad you enjoyed them. I believe I got it on Amazon. Here’s something like it: https://amzn.to/3bXV8Vf (affiliate link)
Hi Suzy! I love your site!! I have learned about the Mediterranean diet for my husband who LOVES Mediterranean food. Thank you. The recipe above is what pops up when I search for a recipe for Za’atar. I would like to make my own. Could you please share a recipe with us? I trust you in all things Mediterranean!! Thank you so much!
Hi Lisa, thanks so much for sharing! The za’atar mixture I use is what’s available at our shop here: https://shop.themediterraneandish.com/product/zaatar-spice-blend/
And if you’re looking for recipes using za’atar, this article might be helpful: https://www.themediterraneandish.com/what-is-zaatar-and-how-to-use-it-11-best-zaatar-recipes/
I made these last week with cod vs salmon. They were wonderful and perfectly cooked and crisp. I had with homemade tartar sauce (my preference over tahini. Will definitely be making again.
Thanks for sharing, Jay!
It looks crispy and delicious. I love to have fish. I would definitely try this out.
Hope you love them, Shilpa!
Do you know how long these should be cooked in an air fryer?
I’d cook them at 400 degrees F for 10-15 minutes, pulling them out and giving them a good shake halfway through.