Baked Tilapia Fish Sticks

I picked up some Tilapia from Costco during my last large grocery run. I figured – why not try something new, rather than relying on a staple fish like salmon? It was a good choice, because Tilapia makes for very good homemade fish sticks.

I used Panko as the base for the outer coating of the fish sticks. It’s a nice, light breadcrumb base that coats the fish well.

Here’s my base coating of Panko, Italian seasoning and salt and pepper.

Here are the whole Tilapia fillets.

And here they are cut into fish stick pieces.

I first dipped the fish stick pieces into an egg base.

Then I rolled them around in the Panko mixture.

And then I repeated. (many times!)

Here’s my tray of tasty fish sticks before heading into the oven.

Here they are all flaky and crispy.

I served them with a side dipping sauce of honey garlic mayo and fresh green beans from the farmers market. Delicious!
Tasty meal. My tip: make a lot, they go fast!

Jacquie’s tasty Panko Crusted Tilapia Fish Sticks (Courtesy of, interestingly enough, Mrs. Martha Stewart herself! – hey, she’s got good recipes…)

You will need:

  • 1 large egg, lightly beaten
  • coarse salt and ground pepper
  • 2 cups panko
  • 1 tablespoon Old Bay Seasoning (I used Italian Seasoning and salt and pepper)
  • 1 1/2 pounds tilapia fillets, cut into wide strips


  1. Preheat oven to 475. Line two baking sheets with aluminum foil; set aside.
  2. Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
  3. Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through.

5 Comments on “Baked Tilapia Fish Sticks”

  1. Deb says:

    I LOVE tilapia! But….my dear, you simply MUST use the Himalayan pink salt from Sustainable Sourcing (here’s their website: so you can try it too!). Thanks for posting this wonderful recipe.

  2. […] Baked fish sticks, baked sweet potatoes and sauteed green beans and […]

  3. Jessica says:

    I was JUST thinking I that I needed to find a healthy recipe for fish sticks, and low and behold, here it is! I’m new to your site, and a different subject brought me here, but I am already so happy I found you! I have a 2 yr old, who loves to eat, and loves to eat most things, but gets bored pretty easily. Unfortunately, I am not a cook, and I’ve been having a hard time coming up with new things for him to eat, that are healthy! Thank you so much!!

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