Healthy Baked Fish Sticks Recipe

by katerina on June 4, 2010

Confession Time: I loved fish sticks as a kid. They were a rare treat served only when Mum was tired and Dad was out of town. Plus they were frequently accompanied by tater tots or curly fries. The fish fingers disappeared off our table sometime when I was a teenager and around the same time it occurred to me what might be in them. I haven’t eaten them since.

Healthy Fish Sticks Recipe

So now, decades later, the idea struck me to try and create my own homemade fish sticks recipe. The recipe was an instant success with some fresh fish and a few staples from the cupboard. Accompanied by the healthy tartar sauce recipe these make for fun finger food with a low guilt ratio. Try them with the currently fresh Pacific Halibut.

Fish Sticks Recipe

[print_this]Healthy Baked Fish “Sticks” Recipe
(serves 2-3)

~1 cup breadcrumbs (I used regular not Panko)
500g halibut or cod fillets, skin removed

Marinade for fish:
3 tbsp Greek yogurt
1 tbsp Dijon
1 tbsp oregano
2 small pinches of salt

Olive oil Spray

1 batch of Homemade Healthy Tartar Sauce

Turn oven on to 450F and place a baking sheet in the middle. Place a small frying pan over medium low heat and add the dry breadcrumbs. Toast them gently by tossing the breadcrumbs often until they are browned and fragrant. Remove from the pan and put breadcrumbs on a plate. Remove any skin from the fish and pat dry, cut into ~1” wide strips. In a small bowl combine the fish marinade and set aside.

Check to make sure the oven is preheated. Once it is, carefully remove your baking sheet from the oven and place on top. Give the sheet a healthy spray with oil.

Take your first piece of fish and dunk it into the marinade using your left hand. Move it into the breadcrumb plate and using your right hand toss in the breadcrumbs. (This is the best method I know to not end up with two hands covered in gunk!) Once the fish is breaded on all sides carefully place on your hot baking sheet. Repeat with remaining fish leaving space in between all the pieces. Move tray to the oven and set your timer for 10 minutes.

While the fish starts cooking, you can put together your tartar sauce.

Once your timer goes off, carefully flip each of the pieces of fish and bake for another 10 minutes (The cooking time may vary depending on the thickness of your fillets, if they are thin you may want to check them after the total cooking time is 15-18 minutes). Check the biggest piece, it should flake easily.

Serve with tartar sauce while hot! If you need to wait, transfer the fish to a cooling rack so it doesn’t get soggy.[/print_this]

Similar Recipes:
Halibut with White Wine and Fresh Oregano
Salmon with Herby Yogourt Sauce
Lemon Oregano Salmon Skewers Recipe

{ 9 comments… read them below or add one }

Karyn June 4, 2010 at 6:33 am

gosh i still love fish sticks! thanks for posting this :)


Belinda @zomppa June 4, 2010 at 6:52 am

Better than any frozen ones, for sure!


katerina June 4, 2010 at 7:16 am

Karyn – maybe I should try them again?

Belinda – hopefully!


Vanessa Nielsen June 4, 2010 at 10:05 am

Mmm sounds amazing. Did you use full fat or nonfat Greek yogurt? I love that nonfat Greek yogurt is so creamy and flavorful so try to use it when I can.

**Disclosure: I am a Voskos Greek Yogurt employee. But I really do love this yogurt and eat it every day!


Joanne June 4, 2010 at 10:34 am

I actually never had fishsticks as a kid since I didn’t like fish back then, but I think I would love them now! Especially with that homemade tartar sauce.


Julie (Bananas for Bourbon) June 4, 2010 at 10:39 am

This recipe sounds awesome!!! I love me some fish sticks, but of course, I try and stay away from fried food. I loved baked chicken tenders, baked french fries. I’m sure I would love this too! Thanks for sharing it!


katerina June 4, 2010 at 10:39 am

Vanessa – I haven’t tried Voskos before as I am in canada. Our selection of Greek Yogourt selection is small. I have recently found Liberte brand greek yogourt (which is 0% fat) which is what I used here and I LOVE it!

Joanne – give it a try! I hated P B& J s as a kid which I now love!


nina June 5, 2010 at 4:46 am

I think many of us have fish fingers in our closets…..I am grateful that we as foodies have evolved and that we care about what we eat and serve!


Deborah June 6, 2010 at 7:44 pm

I haven’t had fish stick in many, many years, but your version here is tempting me!!


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