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Baked Parmesan Fish Sticks

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My Baked Parmesan Fish Sticks are made with Tilapia filets cut into strips or nuggets, before being breaded with panko and Parmesan cheese and baked in the oven. A delicious tartar sauce makes the perfect dipping sauce to serve alongside and it is super simple to make too.

Baked Parmesan Fish Sticks with tartar sauce.

BAKED PARMESAN FISH STICKS

When it comes to simple fish dishes, you can’t get any better than my easy fish sticks recipe. 

They are perfect for Lent and are a great way to mix up the seafood you serve your family. 

I love rotating between these Mediterranean Tuna Patties Recipe, Air Fryer Cod, Air Fryer Tilapia and these Baked Parmesan Fish Sticks.  

My family love these baked fish sticks.

We like to serve them with a great tasting tartar sauce style dip and a light salad like this Lemon Arugula Salad.

This is one of those quick and easy fish dishes that can be prepared and on the table ready to enjoy in 30 minutes.

Tilapia is a fresh water, white fish and as with all fish is a great source of protein as well as omega-3 fatty acids that we all need for good health.

The advantage of making your own fish sticks is that you know exactly what is going into them.

No unnecessary additives or preservatives. Just fresh filets of fish and a little seasoned breadcrumbs.

I like to add some Parmesan cheese to the breadcrumb mixture similar to when I make these Healthy Chicken Fingers.

Not only does Parmesan add great flavor, it is also a salty cheese so helps season the fish too.

 Baked Parmesan Fish Sticks ingredients

WHAT INGREDIENTS DO I NEED TO GET STARTED?

BAKED PARMESAN FISH STICKS:

ALL PURPOSE FLOUR: I use regular all purpose flour to first coat the tilapia filets. It’s really important to season the flour with salt and black pepper as that will also help season the fish.

EGGS: This helps to bind the ingredients together and help them coat the fish. 

PARMESAN CHEESE: I like to add finely grated Parmesan cheese to the breadcrumb mixture as it adds great flavor to the fish sticks. However, you can leave the cheese out if you prefer and make out dairy-free. 

PANKO: Panko breadcrumbs are always my breadcrumb of choice as they have a great crunch.

You can use regular or seasoned panko or regular breadcrumbs if you prefer. 

TILAPIA: I use tilapia fish filets as they are quick to cook. However, this recipe is really adaptable and you can use this same recipe with other fish like salmon, cod, halibut or sea bass. 

PARSLEY FLAKES: I add parsley flakes to the breadcrumb mix too, as parsley is a great herb that pairs really well with fish. You could also use dried oregano.

Baked Parmesan Fish Sticks fish in butter.

DIPPING SAUCE INGREDIENTS:

MAYONNAISE: I like to use a good quality shop bought mayonnaise, but you can also make your own if you have time.

SOUR CREAM: Sour cream adds acidity that balances out the other flavors in the dip.

DIJON MUSTARD: I like to add Dijon mustard to this dip, don’t be tempted to use yellow mustard as it is too strong and would overpower the other flavors in the dip.

TOMATO KETCHUP: Adds both sweetness and acidity to the dip.

DILL PICKLE RELISH: Finally I add dill pickle relish to this tartare sauce style dip.

It adds sweet, sour and savory flavors resulting is a well rounded dip.

 Baked Parmesan Fish Sticks in a bowl.

HOW TO MAKE BAKED PARMESAN FISH STICKS:

PREHEAT THE OVEN. Preheat the oven to 400° and spray a cookie sheet with cooking spray.

PREPARE THE CRUMB MIXTURE. Start by combining the flour, salt and pepper together in a shallow dish. In another dish add the eggs.

In a third shallow dish combine the Parmesan cheese, panko breadcrumbs and parsley flakes.

PREPARE & BREAD THE FISH. Cut the tilapia filets into strips or nugget sized pieces. 

Dredge each piece first in the flour, then the egg and finally in the panko/Parmesan crumb.

Baked Parmesan Fish Sticks fish with breading.

PREPARE & BREAD THE FISH. Cut the tilapia filets into strips or nugget sized pieces. 

Dredge each piece first in the flour, then the egg and finally in the panko/Parmesan crumb.

Baked Parmesan Fish Sticks on a baking sheet.

COOK THE FISH STICKS. Place the fish on the baking sheet and place in the oven.

Bake the fish for 10-12 minutes, then remove from the oven and serve.

Baked Parmesan Fish Sticks fish on a baking dish.

MAKE THE DIPPING SAUCE. Meanwhile, combine all the sauce ingredients together in a bowl and serve with the fish.

Baked Parmesan Fish Stick in dip.

CAN I COOK PARMESAN FISH STICKS IN THE AIR FRYER?

This is a recipe that can be easily adapted for the Air Fryer, rather than a regular oven.

Here’s how to do that:

  • Cook the fish stick in the Air Fryer at 400F°.

  • Spray the fish sticks with cooking spray and place into the air fryer basket.

  • Don’t be tempted to overcrowd the basket, instead cook in two separate batches.

  • Fry for 8 minutes, then flip over, spray the other side with cooking spray and fry for an additional 4 minutes.

Baked Parmesan Fish Sticks with sauce.

TIPS FOR MAKING FISH STICKS:

  • Always ensure you season the flour before you start the process of breading the fish. It is the seasoned flour which seasons that actual fish filets.
  • At each stage of breading the fish filets, shake off any excess before moving to the next stage of the breading process. This helps to ensure a crisp coating, rather than a soggy one!
  • Take care to properly space out the fish sticks on the baking tray. Don’t place them too close together or you risk steaming, rather than baking the fish sticks.
  • STORAGE: Store in an airtight container in the refrigerator for up to 5 days. Then when ready to enjoy, reheat in a warm oven or in the microwave. Just take care not too overcook the fish or you risk the fish becoming dry.
  • FREEZING: Once the fish sticks have been baked, allow the fish sticks to cool then place into an airtight container and store in the freezer for up to 3 months.  When ready to enjoy, remove the fish sticks from the freezer and allow to thaw in the refrigerator. Then reheat in a warm oven or in the microwave. 

Baked Parmesan Fish Sticks with dip.

WHAT SHOULD I SERVE WITH PARMESAN FISH STICKS?

I love to serve these versatile tilapia fish sticks with the dipping sauce outlined in the recipe. However, I also like add in other salads and side dishes to serve alongside the fish sticks. Here are some ideas:

SALAD: Salads are always a great pairing with tilapia. I really like this Mediterranean Bean SaladLemon Arugula Salad with Pine NutsSummer Orzo Pasta Salad or this Easy Lebanese Salad.

SIDE DISHES: If you like to pair vegetable side dishes with salmon you should try these Lebanese Green BeansTurmeric Roasted Cauliflower or these Mediterranean Roasted Vegetables 

POTATOES: Another great addition to this meal is potatoes. I often make Gouda Smashed Potatoes, Air Fryer Twice Baked PotatoSpicy Lebanese Potatoes or Lemon Cilantro Roasted Potatoes.

Baked Parmesan Fish Sticks on a white plate.

OTHER DELICIOUS FISH RECIPES:

If you enjoy eating fish as much as I do, then here are some of my favorite recipes with fish:

AIR FRYER SALMON

PAN FRIED GARLIC BUTTER COD

BLACK SEA BASS 

BAKED LEMON COD

MEDITERRANEAN SALMON

MEDITERRANEAN SALMON BOWL 

Baked Parmesan Fish Sticks with logo.

Baked Parmesan Fish Sticks

Baked Parmesan Fish Sticks

Yield: 4
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes

My Baked Parmesan Fish Sticks are made with Tilapia filets cut into strips or nuggets, before being breaded with panko and Parmesan cheese and baked in the oven. A delicious tartar sauce makes the perfect dipping sauce to serve alongside and it is super simple to make too.

Ingredients

  • 1/3 cup all purpose flour
  • 1/2 teaspoon salt.
  • 1/4 teaspoon pepper
  • 2 eggs, beaten
  • 1 cup grated parmesan cheese
  • 1 cup seasoned panko breadcrumbs
  • 1 teaspoon dried parsley flakes
  • 4 large tilapia filets, cut into strips
  • Olive oil cooking spray

FOR THE DIP

  • 1/3 cup mayonnaise
  • 1/3 cup sour cream
  • 1 tablespoon Dijon mustard
  • 2 tablespoons ketchup
  • 2 tablespoons dill pickle relish

Instructions

    1. Preheat the oven to 400° and spray a cookie sheet with cooking spray.
    2. Combine the flour, salt and pepper together in a shallow dish.
    3. In another dish put the eggs.
    4. In a third shallow dish combine the parmesan, panko and parsley flakes and stir well.
    5. Cut the tilapia filets into strips or nugget sized pieces.
    6. Dredge each piece in the flour, then the egg and finally in the panko mixture.
    7. Place the fish on the baking sheet and place in the oven.
    8. Bake the fish for 10-12 minutes or until they reach an internal temparture of 145 degrees F.
    9. Combine all the sauce ingredients together in a bowl and serve with the fish.Tips:

Notes

Air Fryer: These can also be cooked in the air fryer at 400°. Spray with cooking spray, then fry for 8 minutes, then flip, spray and fry for an additional 4 minutes.

Storage: Store in an airtight container in the refrigerator for up to 5 days.

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