Fish sticks are a great way to introduce fish to those picky little eaters.  Unfortunately frozen fish sticks from the grocery store are loaded with preservatives and other food additives. The good news is that you can make your own fish sticks in less than 30 minutes and serve a healthy and well-balanced meal.

Fish is an important part of our diet because of its high content of omega 3 fats. The benefits of omega 3’s is long and distinguished and ranges from improving immune function to lowering inflammation and protecting against the onset of Alzheimers.  Unfortunately our body does not make this nutrient so we must get it from food sources.

The best source of omega 3’s is fatty fish such as sardines, mackerel, halibut and tuna.  Plant sources of omega 3’s include chia seeds, flax seeds and hemp.  Eggs also contain omega 3s, especially pastured eggs that are from hens raised on their natural diets.

The following recipe uses the 3 step breading system.  This process can be used for a variety of recipes including chicken nuggets, breaded eggplant and breaded zucchini.  Line up 3 bowls and start dunking. It’s as simple as 1,2,3.


Homemade Fish Sticks

Serving Size: 4-5

Homemade Fish Sticks


  • 2 cups whole wheat flour
  • 2 cups breadcrumbs homemade
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 3 eggs
  • 1 1/2 lbs boneless cod or halibut fillets cut into strips


  1. Preheat oven to 450°. Grease baking pan with oil or butter.
  2. Set up 3 part breading system. Bowl 1 - Flour, Bowl 2 - Eggs (beaten), Bowl 3 - Combine breadcrumbs, salt and cayenne pepper.
  3. Coat fish with flour, then egg, and finally with breading mixture.
  4. Arrange fish in single layer on pan and bake for 10-15 minutes turning once.


You can put the leftovers in a single layer in a ziplock bag and freeze for later use.

Does the question of what’s for dinner fill you with anxiety?  I offer meal planning classes as well as cooking demos to help you plan and serve healthy meals to your family – stress free!  Click here for your free health consultation to find out how I can best help you and your family achieve your health goals.


Related Posts You May Also Enjoy: Homemade Pizza Pockets – Freezer Friendly, The Veggie Battle – Getting Your Kids to Eat More Veggies




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