Homemade easy and delicious fish sticks

Those homemade easy and delicious fish sticks are a great way to incorporate more fish in your kids diet. Based on World Health Organization, your family should consume 1-2 servings of fish every week if your diet restrictions allow it. Fish is a great source of protein, packed with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Also fish is rich in minerals, such as iron, zinc, iodine, magnesium, and potassium. Those baked fish sticks are great for the whole family and suitable for your little ones since the beginning of their weaning journey at six months. So easy to make and delicious!

What you will need

  • Fish. I made mine with cod but in the past I have used a lot of substitutions such as red snapper, salmon, rockfish, seabass. Feel free to use any fish that you like. Just make sure that you use a fish fillet without the skin and bones.
  • Veggies. Carrots and potatoes. You can add sweet potatoes instead.
  • Egg. I used egg to make sure that the breading will stick in the fish sticks. If you follow an egg-free diet, you can skip the egg.
  • Parmigianno regiano and breadcrumbs. Those two are the perfect combination for a delicious and crispy golden coating. If you are a gluten-free family you can substitute the breadcrumbs with almond flour or blended oats. I have done this in the past and the result was delicious.


Those homemade easy and delicious fish sticks are suitable for toddler and babies and you can offer them starting at 6 months. Both my kids had fish very early in their weaning journey. Fish is categorized as potential allergen so based on the official guidelines, it has to be offered within the first year of life to decrease the chances of an allergic reaction. If you are practicing baby led weaning at home then this recipe is great for a baby as the fish sticks are easy to grab and eat.

The Tahini Sauce

My kids love to dip! So I prepared a quick, nutrient packed dip to pair with those easy and delicious homemade fish sticks. Pretty much I just mixed in all the ingredients in a mixing bowl. You can use the same dip to dip veggies as well.

Ingredients for the tahini sauce

  • 1/3 cup tahini
  • Juice from 1/2 lemon
  • 2 tbsp olive oil
  • 1 clove garlic, minced
  • 2-4 tbsp of water, until it has a smooth consistency
  • pinch of pepper


You can store those fish sticks in an air-tight container in your fridge for up to three days or even freeze them in a freezer bag for up to three months. When you want to enjoy them, take them out from the freezer and defrost them over night in your fridge and you will have a meal ready to go at any time.


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If you want to explore more delicious fish and seafood recipes you should also check out my:

Homemade delicious fish sticks

Recipe by Panos EatsCourse: MainDifficulty: Easy


fish sticks
Prep time


Cooking time




  • 16 oz (450 gr) fish fillet

  • 2 medium potatoes or sweet potatoes, in chucks

  • 2 medium carrots, in chucks

  • 2 tsp oregano

  • 2 egg

  • 2/3 cup parmigiano reggiano grated

  • 2/3 cup plain breadcrumbs

  • Pepper to taste


  • Preheat your oven at 360F (180 C) and line a baking sheet with parchment paper
  • Steam the potatoes, carrots and fish until fork tender (about 10 min)
  • When ready, place in a mixing bowl and mash with a fork
  • Add the oregano and pepper
  • In a small mixing bowl, beat the egg with a couple tablespoons of water and set aside
  • In another small mixing bowl, combine the parmigiano reggiano and the breadcrumbs and set aside
  • Form the fish sticks
  • Dip the sticks in the egg and then in the breading
  • Place in the sheet tray and bake for 35 min or until golden brown. You might need to broil it for the last 2-3 min.

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