Baked Salmon Fish Sticks

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When someone says “fish stick” what comes to mind? For many of us, these two words conjure up battered and frozen sticks made of mystery white fish, served on a divided tray in elementary school. While fish sticks may bring back fond memories of a simpler time, they may not support your goals for a healthier lifestyle. Turn your nostalgia into a nutritious meal with this baked salmon fish stick recipe.

By using high-quality ingredients in this dish, fish sticks are elevated to — dare we say it? — healthy food. At the center of these treats is wild-caught salmon, which is rich in omega-3 fatty acids, vitamin B and other essential vitamins and minerals. Whole wheat or gluten-free flour, eggs and panko bread crumbs provide the satisfying crunch you want in a fish stick and, because this meal is baked and not fried, there’s no guilt or greasy aftertaste.

There is no wrong side dish for fish sticks. I like to serve mine with lightly steamed broccoli tossed with lemon juice and garlic salt and a small indulgent side, such as fried potatoes. If you’re carefully watching your calories, serve with a side of brown rice.

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  • Fresh or frozen salmon patties, about 4 small fillets
  • ½ whole wheat flour (or gluten-free flour)
  • 1 egg
  • ½ cup panko seasoned bread crumbs (gluten-free options are available)
  • Pinch of garlic salt and ground pepper

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  1. Preheat oven to 425° F.
  2. Cut salmon into 2” wide slices.
  3. Place a cooling rack inside a baking sheet and spray with nonstick cooking spray.
  4. Combine flour, garlic salt and ground pepper in a wide-mouth bowl.
  5. Lightly scramble the egg in a separate wide-mouth bowl.
  6. Place breadcrumbs in a third wide-mouth bowl and create an assembly line.
  7. Dry each fish fillet with a paper towel before dredging in flour, egg and then breadcrumbs.
  8. Place fish sticks on the cooling rack, so they’re close but not touching.
  9. Bake for 10-12 minutes.

Makes about 12 fish sticks.