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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.
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 Easy Pan Fried Fish with Parmesan Crust and Panko Breadcrumbs, Mediterranean Tuna Patties Recipe, Air Fryer Cod, Air Fryer Tilapia and these Baked Parmesan Fish Sticks.
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 Baked Chicken Tenders.
Recipe Ingredients You’ll Need
For exact ingredient amounts and instructions, see the full recipe card below.
- 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.
If you like tilapia recipes try this Greek Baked Tilapia, Parmesan Crusted Tilapia or this Easy Blackened Tilapia Fish.
How to Make Parmesan Fish Sticks
Step 1: Prepare Crumb Mixture: Preheat the oven to 400° and spray a cookie sheet with cooking spray. 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.
Step 2: Prepare 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.
Step 4: Cook 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.
Step 5: Make Dipping Sauce: Meanwhile, combine all the sauce ingredients together in a bowl and serve with the fish.
What to Pair with these Fish Sticks
- Salad: Salads are always a great pairing with tilapia. I really like this Mediterranean Bean Salad, Lemon Arugula Salad with Pine Nuts, Summer 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 Beans, Turmeric 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 Potato, Spicy Lebanese Potatoes or Lemon Cilantro Roasted Potatoes.
Storage Tips
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 to overcook the fish or you risk the fish becoming dry.
Recipe FAQ
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.
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.
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Baked Parmesan Fish Sticks
Ingredients
- 1/3 cup all purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon Italian seasoning
- 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
- Preheat the oven to 400° and spray a cookie sheet with cooking spray.
- Combine the flour, Italian seasoning, salt and pepper together in a shallow dish.
- In another dish whisk the eggs.
- In a third shallow dish combine the parmesan, panko and parsley flakes and stir well. Cut the tilapia filets into strips or nugget sized pieces.
- Dredge each piece in the flour, then the egg and finally in the panko mixture.Place the fish on the baking sheet and place in the oven.
- Bake the fish for 10-12 minutes or until they reach an internal temparture of 145 degrees F. Combine the sauce ingredients together in a bowl and serve alongside the fish.
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.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
