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Baked Fish Sticks

Say good-bye to store-bought Fish Sticks. You will never go back once you make these easy homemade Baked Fish Sticks. They are so tasty, and nutritious. They're so meaty, flaky and crunchy on the outside. Gluten-free and made with flax meal for a boost of nutrients. 

Course Side Dish
Cuisine American
Keyword Baked Fish Sticks
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 22 Fish Sticks
Calories 52 kcal
Author Angelica Arias

Ingredients

  • 1 lb white fish (I used Cod)
  • 1/2 cup flax meal
  • 1/4 cup oat flour
  • 2 eggs
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp pink sea salt
  • salt and pepper to taste to season fish

Instructions

  1. Preheat oven at 350 degrees. LIne a large baking sheet pan with parchment paper.

  2. Dab fish filets dry with a paper towel. Lay each filet vertically in front of you. Cut each filet into small-medium size sticks. Season fish with salt and pepper if desired. Set aside.

  3. In a small mixing bowl, combine flax meal with oregano, basil, garlic powder, paprika and pink salt.

  4. Take 2 small plates and another small mixing bowl. In front of you arrange dishes in following order: plate, bowl, plate.

  5. Add oat flour to first plate. Crack and whisk egg in small mixing bowl. Add seasoned flax meal to last plate. Bring prepped fish sticks back and place next to you.

  6. Take each fish stick and coat in oat flour and set aside. Repeat this step for all sticks before moving to next step (avoids bigger mess).

  7. Take each fish stick coated with oat flour and dip into whisked egg. Remove excess liquid with edge of bowl. Then dip into seasoned flax meal and coat generously.

  8. Arrange coated fish sticks on baking sheet pan as you prep them. Then place them in preheated oven and bake for 8-10 minutes.

  9. Remove fish sticks from oven and very carefully flip fish sticks over using thongs. Return back to oven for another 5 minutes.

  10. Let fish sticks cool-down a bit and serve with your favorite dipping sauce. Enjoy!

Recipe Notes

*Please Note:

  1. If you are anticipating baking these fish sticks to freeze, be sure to use fresh fish. Do not use previously frozen fish
  2. This recipe is meant to be for infants and toddlers. Spices are kept to a minimum for this reason. If you would like to make these for older kids and/or adults, feel free to add more spices to your liking. 
Nutrition Facts
Baked Fish Sticks
Amount per Serving
Calories
52
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.4
g
3
%
Trans Fat
 
0.001
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
25
mg
8
%
Sodium
 
124
mg
5
%
Potassium
 
114
mg
3
%
Carbohydrates
 
2
g
1
%
Fiber
 
1
g
4
%
Sugar
 
0.1
g
0
%
Protein
 
6
g
12
%
Vitamin A
 
72
IU
1
%
Vitamin C
 
0.03
mg
0
%
Calcium
 
22
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.