Crispy Oven-Baked Fish Sticks Recipe

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Crispy Oven-Baked Fish Sticks
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  1. Preheat oven to 450°.
  2. Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.
  3. Cut fish into 16 (3 x 1–inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.
  4. Bake at 450° for 8 minutes or until desired degree of doneness.
  5. Young Chefs can:
  6. Mix breadcrumb ingredients
  7. Help pat dry fish
  8. Older Chefs can:
  9. Measure breadcrumbs
  10. Beat egg
  11. Place fish in flour, egg, and then breadcrumb mixture
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 275.85 Kcal (1155 kJ)
Calories from fat 35.86 Kcal
% Daily Value*
Total Fat 3.98g 6%
Cholesterol 103.61mg 35%
Sodium 583.1mg 24%
Potassium 292.76mg 6%
Total Carbs 35.03g 12%
Sugars 2.54g 10%
Dietary Fiber 4.6g 18%
Protein 26.3g 53%
Iron 2.6mg 14%
Calcium 31.8mg 3%
Amount Per 100 g
Calories 155.72 Kcal (652 kJ)
Calories from fat 20.25 Kcal
% Daily Value*
Total Fat 2.25g 6%
Cholesterol 58.49mg 35%
Sodium 329.16mg 24%
Potassium 165.26mg 6%
Total Carbs 19.78g 12%
Sugars 1.43g 10%
Dietary Fiber 2.6g 18%
Protein 14.85g 53%
Iron 1.5mg 14%
Calcium 18mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5
  • 7

Good Points

  • low fat,
  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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