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Fish Sticks from Scratch

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Fish Sticks from Scratch

4 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: dairy free, fish sticks, lowfat
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 589kcal


  • 12 ounce white fish fillet
  • 2 teaspoon vinegar, balsamic
  • 3/4 teaspoon salt
  • 1/2 teaspoon paprika
  • 2 large egg
  • 1 1/2 cup bread crumbs, plain
  • 1/4 teaspoon black pepper, ground
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Serve With

  • 1 cup brown rice, raw
  • 1 medium apple
  • 1 cup mandarin oranges, canned in juice
  • 1/4 cup cranberries, dried
  • 1 medium cucumber
  • 2 medium carrot


  • Preheat oven to 450°F. Line baking sheet with foil and spray with cooking spray; set aside.
  • Cook rice as directed on package. Meanwhile, slice fish into strips. Whisk together vinegar, salt and paprika; pour over fish sticks.
  • Whisk eggs in a shallow dish. In a separate shallow dish, mix bread crumbs, pepper, and garlic and onion powders. Dip each fish stick in egg, then breading. Place onto prepared baking sheet. Bake for 8-10 minutes or until fish flakes easily with a fork.
  • Core and chop apple. Mix with mandarin oranges and cranberries. Slice cucumber and cut carrots into sticks.
  • Serve fish sticks with rice, fruit salad, carrot and cucumber slices.
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Calories: 589kcal | Carbohydrates: 93g | Protein: 30g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 847mg | Fiber: 7g | Sugar: 23g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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