Description
Crispy and flavorful Panko Crusted Fish Sticks are a delicious homemade alternative to frozen versions. Made with tender cod fillets double-coated in seasoned flour, eggs, and crunchy panko breadcrumbs, then pan-fried to golden perfection. Perfect as a main course or snack for the whole family.
Ingredients
Scale
Breading Station
- 4 large eggs whisked
- 2 1/4 cups panko breadcrumbs
- 1 teaspoon salt divided
- 1 1/4 teaspoons black pepper divided
- 1 teaspoon Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper optional, for a little heat
- 1/2 cup all-purpose flour
Main Ingredient
- 1 1/4 pounds cod fillet – cut into sticks approximately 3-4” long, 1/2-1” wide
- Nonstick olive oil cooking spray or olive oil for frying
Instructions
- Set up breading station: In one shallow bowl, whisk the eggs until smooth. In a second bowl, mix panko breadcrumbs, 1/2 teaspoon salt, 3/4 teaspoon black pepper, Italian seasoning, paprika, garlic powder, and cayenne pepper if using. In a third bowl, combine the flour with the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper.
- Coat the cod: Pat the cod fillets dry with paper towels. Dredge each fish stick first in the seasoned flour, shaking off excess, then dip into the whisked eggs. Repeat the flour and egg dip once more for a thicker crust. Finally, press the sticks into the panko breadcrumb mixture evenly coating all sides.
- Heat the pan: Drizzle olive oil or spray olive oil generously into a large skillet and heat over medium heat until shimmering but not smoking.
- Pan-fry the fish sticks: Place the breaded cod sticks in the skillet leaving space between each piece. Cook for 3-4 minutes on each side or until the coating is golden brown and crispy and the fish is cooked through.
- Serve: Remove the fish sticks from the pan and place on a paper towel-lined plate to drain excess oil. Serve warm with your favorite dipping sauce.
Notes
- Double dredging in flour and egg creates a thicker, crispier crust for extra crunch.
- Use firm white fish like cod, haddock, or pollock for best texture and flavor.
- Adjust cayenne pepper amount to control the heat level or omit for a milder taste.
- Can be baked at 400°F for 15-20 minutes as a healthier alternative to frying.
- Serve with tartar sauce, ketchup, or lemon wedges for added flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 1 g
- Sodium: 580 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 110 mg