Crispy Baked Fish Sticks

Time: 30 minutes
Servings: 4
These baked fish sticks can be prepared in 30 minutes or less and have the perfect amount of spiciness.


  • Non-stick cooking spray 

  • 2 large eggs 

  • 1 Tbsp Dijon mustard

  • 1/2 lemon, juiced

  • 1 cup crushed whole-wheat saltine crackers (about 28 crackers)

  • 2 tsp *Cajun Seasoning

  • 2 tsp dried parsley 

  • 1 lb cod fillets, cut into 2 inch strips


  1. Preheat oven to 450°F. Cover a large baking sheet with foil & lightly coat with cooking spray.

  2. In a medium bowl add eggs, mustard & lemon juice. Whisk together. 

  3. In another medium bowl add crackers with garlic powder, cayenne pepper & parsley. Mix well.

  4. Pat fish dry with paper towels, dip into egg mixture & coat with cracker mixture. Place coated fish on baking sheet & lightly coat tops with cooking spray. Bake 10-12 minutes or until crumbs are golden brown & the fish is cooked through.


Swap the Cajun Seasoning for dried dill for a more mild flavor.

Nutrition Facts

4 servings per recipe
Serving size (182g)
Amount per serving
% Daily Value*
Total Fat 8g 10%
    Saturated Fat 1.5g 8%
    Trans Fat 0g  
Cholesterol 140mg 47%
Sodium 390mg 17%
Total Carbohydrate 24g 9%
    Dietary Fiber 0g 0%
    Total Sugars 1g  
Includes 0g Added Sugars
Protein 27g  
Vitamin D 2mcg 10%
Calcium 53mg 4%
Iron 2mg 10%
Potassium 641mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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