Free Fish Recipes:
Fish Sticks Parmesan

free fish recipes

Here's one of my favorite free fish recipes.

These are tastier and healthier than processed fish sticks - but take almost no more time to prepare!

You can use either fresh or frozen fish fillets. Just be sure to thaw frozen fillets first. I use kitchen shears to cut the fish into sticks.

Any variety of mild white fish works well in this recipe. You could use cod, sole, halibut, or whatever is available in your area.

Check that you have these staples at home

  • in the cupboard

    • paprika
    • dried parsley
    • vegetable oil

  • in the fridge or freezer

    • eggs
    • bread crumbs
    • Parmesan cheese
    • butter

Buy these fresh ingredients

  • fish fillets

Get out your equipment

  • Essential

    • two shallow dishes
    • measuring cups and spoons
    • a baking sheet

  • Nice to have but not necessary

    • a rotary cheese grater to grate fresh Parmesan
    • kitchen shears for cutting the fish
    • a silicone brush for oiling the baking sheet

    The recipe

    1 egg

    1/3 cup/75 mL bread crumbs

    1/3 cup/75 mL grated Parmesan cheese

    1/2 tsp/2 mL paprika

    1/2 tsp/2 tsp dried parsley

    1 lb/500 g fish fillets

    1 Tbsp/15 mL butter, melted

    Preheat oven to 450F/230 C.

    Grease a baking sheet with vegetable oil.

    In a shallow dish, beat the egg.

    In another shallow dish, combine the bread crumbs, Parmesan, paprika, and parsley.

    Cut the fish into fingers (about 3 inches long and 1/2 inch wide, or 8 cm long and 1 cm wide).

    Dip each strip into the egg, then into the crumb mixture.

    Place the fish fingers on a lightly greased baking sheet.

    Drizzle the melted butter over the fish.

    Bake for 7-10 minutes, or until fish flakes easily with a fork.


    • Use fresh, chopped parsley instead of dried.

    Ideas for making this recipe your own

    • Make your own bread crumbs. Just toast a piece of your favourite bread, pop it in a blender, and whirl it until the crumbs are the size you want. Or use a piece of slightly stale bread.

    • Add your favourite spices to the crumb mix. How about trying some tarragon, or basil?


    • To melt the butter, just put it in an oven-proof dish and place it in the preheated oven for a minute or so. Be sure to use oven mitts when removing it!

    • I store bread crumbs in the freezer. They stay fresh for a long time!

    • I prefer freshly grated Parmesan cheese. You can also use pre-grated Parmesan from the deli department. I don't recommend using the "grated cheese product" you find on the supermarket shelves.

    Menu suggestion

    Serve this dish with

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