Crispy oven baked fish sticks

Crispy oven baked fish sticks

  • Prep: 20 min
  • Cook Time: 12 min
  • Total: 32 min
  • Serving: 6 people

These healthy fish sticks are so good, your whole family will eat them up.


  • 1 lb. fresh tilapia fillets
  • 2 cups 2 percent milk
  • 2 garlic cloves, crushed
  • 1 cup flour
  • 1 teaspoon salt
  • 2 teaspoons paprika
  • 2 cups panko bread crumbs


  1. Preheat oven to 425 degrees.
  2. Cut the tilapia fillets tinto "sticks"
  3. In a bowl, combine milk and garlic. Soak fish in the mixture, cover, and chill for 20 minutes.
  4. Spray a baking sheet with cooking spray.
  5. Combine flour, salt and paprika in a shallow dish.
  6. In another shallow dish, pour the panko bread crumbs.
  7. Take the fish "sticks" out of the milk and pat them dry.
  8. Dip them in the flour mixture, then dredge them in the milk again, then in the panko bread crumbs.
  9. Arrange the fish on the baking sheet.
  10. Cook the fish for 5 minutes, then remove the pan, flip the sticks and cook for another 5 or 6 minutes.