Baked Cod Fish Sticks

img_5543.jpgI like to expose Owen to a variety of foods as well as variations of the same food. My goal is to support him in developing a diverse palate. When it comes to fish, we rotate baked fish, fish cakes, and homemade fish sticks!

I understand that most of us busy parents reach for fish sticks as a quick mealtime option. Maybe it seems like making them yourself defeats the purpose? My solution to this is to make 1-2 batches on the weekend and then freeze them for quick lunches or dinners during the week. This recipe will yield approximately 12-14 fish sticks (depending upon the exact size and shape of your filet as well as the size of your cuts).



Fish sticks, raspberries, zucchini noodles with tomato sauce

Prep Time: 10 mins

Cook Time: 15 minutes

Total Time: 40 minutes


  • 1 lb boneless cod fillet
    • Tip: look for filets that are square/rectangular in shape and that have mostly uniform thickness of about 1/2 inch – 1 inch
  • 2 eggs
  • 1 cup panko breadcrumbs (regular or whole wheat)
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon dried or fresh (finely chopped) parsley
  • Dashes of salt and black pepper
  • Non-stick spray or oil


  1. Preheat oven to 375 degrees F
  2. Cut cod filet into strips measuring approximately 4 inches
    • While doing so, check for any tiny bones that may have been missed
  3. Beat two eggs together in a medium bowl
  4. Place bread crumbs, garlic powder, onion powder, parsley, and salt/pepper into a medium bowl and mix well
  5. Spray/oil a baking dish/sheet and keep it nearby.
  6. Dip 1 fish strip into the egg bowl, thoroughly covering in egg
  7. Immediately transfer strip to the dry mixture bowl and roll until fully covered
  8. Place the strip on your baking dish/sheet
  9. Repeat steps 6-8 for all fish strips, leaving at least 1/2 inch of space between pieces
  10. Place baking dish/sheet on middle oven rack and bake for 15 minutes at 375 degrees F, gently flip the strips, continue baking for an additional 10-15 minutes (or until fish is fully cooked)
  11. Remove from oven and allow to cool for a minimum of 5-10 minutes before removing from dish/sheet


IMG_5583 (1)

Steamed broccoli, cinnamon pear-apple sauce, fish sticks


Note: All recipes on this site are ones that have worked for our family now or in the past. I recommend that you always follow the feeding, nutrition, and safety advice provided by your doctors in addition to your own judgment regarding what is safe and appropriate for your child(ren). Our children are unique individuals and may have different needs depending on their age, development, medical needs, etc.

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