Name: Freezer-Friendly Homemade Fish Sticks
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: American
Ingredients: 2 tablespoons capers in brine; 0.75 oz cornichons; 0.5 cup plain yogurt; small handful fresh dill; fresh lemon juice; 0.75 tsp kosher salt; 0.5 cup all-purpose flour; 0.5 tsp garlic powder; 0.25 tsp smoked paprika; 1 egg; 1 tbsp milk of choice; black pepper; 1.25 cups panko breadcrumbs; 14 ounces cod loin; avocado oil cooking spray

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!

Dinner

45 m

American

Project Meal Plan

April 26, 2026

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Freezer-Friendly Homemade Fish Sticks cover

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Freezer-Friendly Homemade Fish Sticks

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Ingredients

Warning0 allergens identified

Freezer-Friendly Homemade Fish Sticks

2 tablespoons capers in brine

¾ oz cornichonsor kosher pickles

½ cup plain yogurt

small handful fresh dill

fresh lemon juice

¾ tsp kosher salt

½ cup all-purpose flour

½ tsp garlic powder

¼ tsp smoked paprika

1 egg

1 tbsp milk of choice

black pepper

1 ¼ cups panko breadcrumbs

14 ounces cod loinskin removed

avocado oil cooking spray

Instructions

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Instructions

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.

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.

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.

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.

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.

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.

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.

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.

Nutrition

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Tips & Tricks (5)

Freeze Before Breading for Best Results ❄️
Pat your cod loin completely dry and freeze for 30 minutes before breading—this prevents moisture from making the coating soggy and ensures a crispier final product.
Double-Dredge Technique for Extra Crunch 🍞
After your first flour-egg-panko coating, dip briefly back into the egg wash and panko again for an ultra-crispy, restaurant-quality crust that holds up beautifully when frozen.
Flash Freeze Before Long-Term Storage 🥶
Lay breaded fish sticks on a baking sheet and freeze uncovered for 2-3 hours before transferring to freezer bags—this prevents them from sticking together and maintains coating integrity.
Toast Your Panko for Superior Texture 🔆
Lightly toast the panko breadcrumbs in a dry skillet for 2-3 minutes before breading to deepen flavor and achieve an even more golden, crunchy exterior when baked.
Make Tartar Sauce in Advance 🍋
Prepare the yogurt tartar sauce up to 3 days ahead and refrigerate—the flavors of dill, capers, and cornichons will meld beautifully, giving you one less task on serving day.