Fish · Main Dish

Baked Fish Sticks

I’ve been making these homemade fish sticks since the kids were toddlers, and they’re still one of our favorites!

Baked Fish Sticks


  • Tilapia- 6 fillets
  • Egg Whites- 4
  • Whole Wheat Panko Bread Crumbs- 3 Cups
  • Grated Parmesan Cheese- 1/2 Cup
  • Salt & Pepper


Preheat the oven to 450 degrees F. Line a baking sheet with aluminum foil. Lay an oven-safe wire rack over the foil-lined baking sheet. Spray the rack with non-stick spray.

Cut the fish fillets into 4 pieces (down the middle horizontally, and then down the middle vertically, like a cross). Season the fish with salt and pepper.

In a small bowl, beat the egg whites. In a separate bowl, mix the panko, 1 teaspoon salt, 1 teaspoon pepper, and the Parmesan cheese.

Dip the fish in the egg, and then in the panko mixture. Press it into the panko so it sticks! Lay the fish on the wire rack. Spray the top of the fish with cooking spray.

Bake 10 minutes. Flip the fish, and bake an additional 10 minutes.


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