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Recipe
baked cod fish sticks with yogurt tartar sauce in a basket lined with food paper.
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Freezer-Friendly Homemade Fish Sticks

Yield: 4 servings 1x
Prep: 35 minutesCook: 10 minutesTotal: 45 minutes

Baked to crispy perfection, these Freezer-Friendly Homemade Fish Sticks are made with cod and served with the best yogurt tartar sauce! Try these fish sticks in the oven or air fryer, or make-ahead and freeze – directions included!

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Ingredients

For the tartar sauce:

  • 2 tablespoons capers in brine, drained
  • 3/4 ounce (5-6) cornichons or kosher pickles
  • 1/2 cup plain yogurt
  • small handful chopped fresh dill or parsley, or a mixture of both
  • fresh lemon juice, to taste (I used 1/2 lemon)
  • kosher salt, to taste (I used about 3/4 teaspoon)

For the fish sticks:

  • 1/2 cup all-purpose flour
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • kosher salt, to taste
  • 1 large egg
  • 1 tablespoon milk of choice
  • fresh ground black pepper, to taste
  • 1 1/4 cups panko breadcrumbs
  • 14 ounce cod loin (or another thick white fish), skin removed
  • avocado or olive oil cooking spray

Instructions

  1. Make the tartar sauce: Chop up the capers and cornichons. You can either go very fine or leave them a bit chunky, depending on if you plan to use the sauce as a dip, or for spooning. Stir into the yogurt, along with the herbs. Season to taste with lemon juice and salt – how much you need will depend on the brand of yogurt and pickles. Set in the fridge for the flavors to meld while you prepare the fish sticks.
  2. Prepare your breading station: Lay out three shallow bowls. In one, combine the flour, garlic powder, paprika and a generous pinch of salt. In another, lightly beat the egg, milk, a little more salt, and a little black pepper. Pour the panko breadcrumbs into the third bowl.
  3. Prepare your fish: Cut the cod into sticks just over 1 inch thick. Pat all sides dry on a paper towel, and season well with salt and pepper. Salting the fish sticks and their coating at each stage helps them become properly seasoned!
  4. Coat the fish sticks: First, coat each fish stick in the flour mixture, then the egg mixture, then finally roll each one in the breadcrumbs. Use one hand for the dry mixtures and another for the egg so you don’t breadcrumb your fingers! Set the prepared fish sticks aside on a plate or cutting board. 
  5. To freeze the fish sticks: Line a baking sheet with baking parchment and spread the fish sticks out 1/2 inch apart. Freeze for at least 4 hours before transferring to a labelled zip lock bag.
  6. To bake the fish sticks: Preheat the oven to 400F and line a baking tray with foil or baking parchment for easy cleanup. Place a metal rack on top of the lined baking tray and spritz the rack with cooking spray. Space the fish sticks out on top of the rack and spritz them again with more spray. Bake for 15 minutes, or for 20 minutes from frozen.
  7. To air fry the fish sticks: Spritz the fish sticks on each side with cooking spray and place in the air fryer at least 1/2 inch apart. Depending on the size of your air fryer, you’ll probably have to work in batches. Cook for 12 minutes at 400F, or for 17 minutes from frozen. 
  8. Serve and store: Serve fish sticks with the prepared yogurt tartar sauce. Leftover fish sticks and sauce can be stored covered in the fridge for up to 3 days. Reheat in the oven or air fryer for best quality.

Notes

  1. Egg coating: 1 large egg mixed with 1 tbsp of milk should be enough to coat all the fish sticks, but it may not be enough if your egg is on the smaller side or your cod fillets are a little on the thin side so the fish sticks have more surface area. If you feel like you’re going to run out in the middle of coating the fish sticks, simply whisk in a little more milk. 
  2. Cooking spray: If you can’t find pure olive oil cooking spray and you want to cook these fish sticks in the air fryer be sure to check the instructions as some cooking sprays may damage the non-stick coating on the air fryer basket. 
  3. Nutrition information estimated with My Fitness Pal.

Nutrition Information

  • Serving Size: 3-4 fish sticks + sauce
  • Calories: 243
  • Fat: 4g
  • Carbohydrates: 26g
  • Protein: 24g
© Author: Danielle
Cuisine: American Method: Baked

Find it online: https://projectmealplan.com/freezer-friendly-homemade-fish-sticks/