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pile of baked fish sticks on plate
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5 from 7 votes

Parmesan Baked Fish Sticks

These Parmesan Baked Fish Sticks are so crispy on the outside and flaky on the inside.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Keyword: homemade fish sticks, how to make fish sticks
Servings: 4 - 6 servings
Calories: 515kcal


  • 1 lb. fresh cod filets sliced into roughly 1 inch wide strips
  • 1 cup all purpose flour
  • 2 large eggs beaten
  • 2 tsp spicy brown mustard
  • 1 cup panko breadcrumbs
  • 1 cup regular dry breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 1 tsp old bay seasoning
  • 1 tsp dried parsley
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • tartar sauce
  • lemon wedges


  • Preheat oven to 400°F, and line a rimmed baking sheet with foil.  Top baking sheet with a metal cooling rack and spray cooling rack lightly with olive oil cooking spray.
  • Lightly season the cod strips with a sprinkle of salt and pepper.
  • Line up 3 shallow bowls next to the prepared baking sheet. In one of the bowls, add flour. In the second bowl, add eggs and mustard, whisking together.
  • In the third bowl, add panko, breadcrumbs, Parmesan, salt, black pepper, smoked paprika, old bay and parsley.  Stir together.
  • Add the cod strips, one at a time in the flour, turning to coat all sides, then gently shaking off the excess.
  • Next, add the fish stick to the egg mixture, turning to coat all sides, letting the excess drip off.
  • Next add the fish stick to the breadcrumb mixture, turning and patting to coat all sides in the breadcrumbs.
  • Finally, transfer the fish stick to the prepared baking sheet/cooling rack.  Repeat with all remaining fish sticks.
  • When all fish sticks are breaded and on the baking sheet, spray them lightly with olive oil spray.
  • Bake for 7 minutes, then turn fish sticks over and bake another 7-10 minutes, until golden brown and fish flakes easily with a fork.
  • Serve with tartar sauce and a lemon wedge.


Calories: 515kcal | Carbohydrates: 64g | Protein: 39g | Fat: 10g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 153mg | Sodium: 1004mg | Potassium: 677mg | Fiber: 4g | Sugar: 4g | Vitamin A: 430IU | Vitamin C: 1mg | Calcium: 284mg | Iron: 5mg