Freezer-Friendly Homemade Fish Sticks

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!

Author: Project Meal Plan

Meal Type: Peanuts Free

Cuisine: American

Difficulty: MEDIUM

Prep. Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 4 servings

Calories: 158 kcal per serving

Ingredients

2 tablespoons - capers in brine
¾ oz - cornichons
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 loin
avocado oil cooking spray

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