Oven Baked Fish Sticks with Easy Tartar Sauce Kid Friendly

Elevate mealtime with these Oven Baked Fish Sticks paired with a tangy, kid-friendly Easy Tartar Sauce—perfect for picky eaters and health-conscious parents alike. Made from tender cod or white fish fillets, these fish sticks are coated with a crispy panko breadcrumb crust infused with parmesan cheese, paprika, and garlic powder, delivering a flavorful crunch without the need for deep frying. Baked to golden perfection in just 15 minutes, they’re a healthier alternative to traditional fried fish sticks. The homemade tartar sauce, featuring creamy mayonnaise, zesty pickles, fresh lemon juice, and optional dill, adds the perfect finishing touch for dipping. Designed with busy families in mind, this easy-to-follow recipe is quick to prepare, kid-approved, and ideal for weeknight dinners or casual lunches.

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 lb cod or white fish fillets
• 0.5 cup all-purpose flour
• 2 large eggs
• 2 tbsp milk
• 1 cup panko breadcrumbs
• 0.25 cup parmesan cheese, grated
• 1 tsp paprika
• 0.5 tsp garlic powder
• 1 tsp salt
• 0.5 tsp black pepper
• 0.5 cup mayonnaise
• 2 tbsp pickles, finely chopped
• 1 tbsp lemon juice
• 1 tsp dill or parsley (optional), chopped
• 0 as needed olive oil spray

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or spray lightly with olive oil.

Step 2

Cut the cod or white fish fillets into strips, about 1-inch wide, resembling fish sticks. Pat them dry with a paper towel.

Step 3

Set up a breading station: Place the flour in a shallow bowl. In a second shallow bowl, whisk the eggs and milk together. In a third shallow bowl, mix the panko breadcrumbs, parmesan cheese, paprika, garlic powder, salt, and black pepper.

Step 4

Dredge each fish strip in the flour, shaking off any excess. Dip it into the egg mixture, ensuring it is well coated, then roll it in the breadcrumb mixture, pressing lightly to adhere.

Step 5

Place the breaded fish sticks on the prepared baking sheet, leaving space between each piece.

Step 6

Lightly spray the tops of the fish sticks with olive oil spray to help them crisp up during baking.

Step 7

Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork and the coating is golden brown. Flip the fish halfway through cooking for even browning.

Step 8

While the fish sticks are baking, prepare the tartar sauce: In a small bowl, whisk together the mayonnaise, finely chopped pickles, lemon juice, and chopped dill or parsley, if using. Taste and adjust seasoning as needed.

Step 9

Serve the freshly baked fish sticks with the tartar sauce on the side for dipping. Enjoy!

Nutrition Facts

Serving size	(888.8g)

Amount per serving	% Daily Value*
Calories	2018.3

Total Fat 110.8g	0%
Saturated Fat 16.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 779.1mg	0%
Sodium 4074.4mg	0%
Total Carbohydrate 115.0g	0%
Dietary Fiber 4.7g	0%
Total Sugars 6.6g
Protein 142.5g	0%

Vitamin D 1162.3IU	0%
Calcium 459.5mg	0%
Iron 9.0mg	0%
Potassium 1957.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.2%

Protein: 28.1%

Carbs: 22.7%