fish sticks

Baked Fish Sticks with Cocktail Sauce Recipe

Fish sticks used to be fresh fish, remember?

We never knew, or have forgotten, used as we are to encountering fish sticks only in the frozen section of processed foods. Rather than zap the infamous fish sticks off the list of healthy foods, why not recast them in a healthy way, prepare them at home in no time, and let children big and small enjoy them? Moist and crisp, these delightful fish sticks bear only a passing resemblance to their greasy and soggy cousins, sticks and nuggets of all persuasions. Incidentally, this fish sticks recipe will work perfectly with chicken breasts, exactly as in this recipe!

I love this dish served with Cocktail Sauce, but you can use any sauce from my new cookbook, all delicious!




  • 2 pounds fish fillets (tilapia, cod, scrod, grouper, salmon, etc., cut into long 1-inch strips)
  • Flour, any flour including gluten-free
  • Salt and pepper to taste
  • 2 eggs, beaten
  • 2 cups fresh bread crumbs, from any plain bread loaf (gluten-free OK too)

Cocktail Sauce:

What excuse could there possibly be for buying this condiment  commercially? Takes seconds to whip up, and tastes delicious! Cocktail sauce is delicious on burgers, with chicken, in sandwiches, on grilled fish, and much more!

  • 1 cup good natural-brand ketchup
  • ½ cup Dijon-style mustard
  • ½ cup prepared white horseradish (or 1/4 cup wasabi powder plus 1/2 cup cold water)

Whisk all ingredients until smooth. Makes 2 cups. Store refrigerated in a glass jar.


Preheat the oven to 425°F.

Mix the flour with salt and pepper in a plate. Beat the eggs in a separate plate. Place the bread crumbs in a third plate. Dredge each fillet in the flour mixture, shaking off the excess. Roll it in egg, shaking off the excess, then press it into the crumbs. Spray the fillets on both sides with vegetable spray and place in a baking sheet lined with foil or parchment paper. Repeat with all fillets.

Bake about 10 minutes or until crisp. Serve hot, alone, or with cocktail sauce

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