Food Recipes Oven-Baked Fish Sticks 3.1 (162) 3 Reviews Skip the packaged frozen fish sticks and make this healthier oven-baked version with just 6 ingredients (including salt). By Melissa Gaman Melissa Gaman Melissa Gaman is a food writer, editor, and stylist. She’s been contributing recipes to Real Simple and other magazines for over a decade. She’s currently a recipe developer at The Food Network. Highlights: * Was associate food editor at Women’s World * Was editor at Art Culinaire * Has contributed recipes to Real Simple, The Food Network Magazine, Ladies’ Home Journal and Fine Cooking * Is a recipe developer at The Food Network Real Simple’s Editorial Guidelines Updated on September 6, 2022 Print Rate It Share Share Tweet Pin Email Skip the packaged frozen fish sticks and make this healthier oven-baked version with just 6 ingredients (including salt). Get the recipe. Photo: Marcus Nilsson Hands On Time: 40 mins Total Time: 55 mins Yield: 8 serves Jump to Nutrition Facts Ingredients 3 cups panko bread crumbs ⅓ cup olive oil 1 tablespoon seafood seasoning (such as Old Bay) kosher salt 3 large eggs 2 ½ pounds skinless tilapia fillets, cut into 1-inch strips coleslaw and ketchup, for serving Directions Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water. Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets. Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup. The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes. Rate it Print Nutrition Facts (per serving) 325 Calories 14g Fat 18g Carbs 32g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Calories 325 % Daily Value * Total Fat 14g 18% Saturated Fat 3g 15% Cholesterol 140mg 47% Sodium 476mg 21% Total Carbohydrate 18g 7% Total Sugars 2g Protein 32g Calcium 25mg 2% Iron 1mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.