Description
This family-friendly recipe makes perfectly golden, crispy homemade fish sticks with tender, flaky fish inside, seasoned with za’atar spiced panko and served with a bright lemon-tahini drizzle for a quick and satisfying weeknight meal.
Ingredients
- 1.3 lb firm white fish (cod or haddock)
- 0.5 cup all-purpose flour
- 2 large eggs, lightly beaten
- 2 cups panko breadcrumbs
- 2 tablespoons za’atar spice blend
- 1 teaspoon fine sea salt
- 0.5 teaspoon black pepper
- 0.25 cup vegetable oil, plus more for brushing
- 0.25 cup tahini
- 2 tablespoons fresh lemon juice
- 2 tablespoons water
- 0.5 teaspoon garlic powder
- 0.25 cup fresh flat-leaf parsley, finely chopped
Instructions
- Prep the Fish: Pat fish fillets very dry with paper towels. Cut fish into uniform sticks, approximately 1 inch x 3 inches, ensuring even cooking. Season the fish sticks lightly with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.
- Set Up Breading Station: Prepare three shallow dishes: one for 0.5 cup all-purpose flour, a second for 2 large lightly beaten eggs, and a third for combining 2 cups panko breadcrumbs, 2 tablespoons za’atar spice blend, remaining 0.5 teaspoon salt, and 0.25 teaspoon black pepper.
- Bread Fish Sticks: Dredge each fish stick in flour, then egg (letting excess drip), then press firmly into the panko-za’atar mixture for a thick, even coating. Place sticks on a wire rack over a baking sheet to prevent sogginess.
- Preheat Oven and Prepare Pan: Preheat oven to 400F (200C). Line a large baking sheet with parchment paper; brush it with oil. Arrange fish sticks in a single layer, brushing the tops for extra crispness.
- Bake Fish Sticks: Bake for 12-15 minutes, flipping halfway, until golden brown and cooked through (internal temperature 145F (63C)). Expect a visibly crisp crust.
- Make Lemon-Tahini Drizzle: Whisk together 0.25 cup tahini, 2 tablespoons fresh lemon juice, 2 tablespoons water, and 0.5 teaspoon garlic powder until smooth.
- Serve and Garnish: Serve the hot fish sticks immediately with the lemon-tahini drizzle and garnish with 0.25 cup fresh flat-leaf parsley.
Notes
For dietary needs, use gluten-free all-purpose flour and certified gluten-free panko breadcrumbs. For extra flavor, add a pinch of onion powder, dried dill, or lemon zest to the panko mixture. Always choose fresh, firm white fish fillets; if using frozen, thaw completely and pat very dry to prevent soggy breading. To prevent soggy breading, ensure fish is very dry and avoid overcrowding the pan or air fryer basket. For even cooking, cut fish into similar-sized pieces and flip them halfway through. Ensure fish sticks are fully cooked to prevent them from falling apart. Air fryer cooking option: Preheat air fryer to 375F (190C), spray basket lightly with oil, arrange sticks in a single layer, and cook 8-10 minutes, flipping halfway.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean-American Fusion
Nutrition
- Serving Size: 4 fish sticks (150 g)
- Calories: 350 calories
- Sugar: 2 g
- Sodium: 500 mg
- Fat: 20 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg