Recipe: Our Fish Stick Hack (and a Good Healthy Fish Printable)

by Robin

No offense to Captain Highliner, but frozen fish sticks just weren't cutting it for me.  The crunchy breading implied more deep frying than I was comfortable with.  The ratio of breading to fish was coming up short.  The kids however were not going to mutiny against the Ol' Cap'n any time soon.  They developed a fondness for the perfectly rectangular product.  But, I am happy to find a way to get fish into their little bodies.  Fish is a great source of Omega-3 fats, which are healthy for every body, especially growing children's brains.  I needed to use my own old brain and some trial and error.  Our Fish Stick Hack recipe was born.  This recipe is a favourite at our table.

Our Fish Stick Hack


400 g Fish fillets, fresh or frozen (here I've used Tilapia **)
3 Tbsp Lemon juice
1 Egg
2 Tbsp Mayonnaise, low fat
1/3 cup Bread crumbs
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Salt (optional)


  1. Preheat oven to 350F.
  2. In a small bowl, mix: lemon juice, egg and mayo.
  3. In another bowl, mix: bread crumbs and seasonings.
  4. Cut the fish into finger sized pieces.
  5. Dip fish into wet mixture.  Dredge in the bread crumb mix.
  6. Place on a non-stick baking sheet.  (A spray on non-stick baking spray helps or we like the silicone baking sheet liners)
  7. Bake 15 minutes.  Flip 'em half-way.

Click here for a Free Printable of Our Fish Stick Hack Recipe.  Enjoy!

This recipe is one of the meals on our Meal Plan Master List.  Check it out here.

** Editor's Note:  Next time I make these I am going to try Atlantic Mackerel.  Later on, on a day I think the kids will look past the pinkish colour, I'll try Wild Pacific Salmon.  These fish are low in mercury, high in Omega-3 fats and environmentally responsible.  

Tilapia is tasty, but not particularly high in Omega-3 fats.  

You can follow this link to a reader-friendly printable on how to choose healthy fish for your family.  You can easily see which fish are lowest in mercury and highest in healthy fats.

1 comment

  1. Okay, after seeing this on your menu several times, I have to try this for dinner this week. They look so good.
    My guys like salmon- we usually have it every week- grilled on the bbq or broiled. Usually just olive oil, salt & pepper but sometimes with a cajun seasoning or brushed with a mayo/grainy mustard mixture (that one is so good).
    And as a bonus, my dad gives me tons of trout- he fishes more than he and my mom can eat during the fair weather months- and I stock my freezer and save $$ not buying salmon. Trout can have a stronger flavour but my kids still love it. I often will pan fry it with breading but I will have to try your breaded oven method to make it healthier.
    I recently read that lake trout has significantly higher omega-3's than salmon. I was thrilled to know that since salmon is the "poster fish" of omega-3's and I wondered how well trout fared as a source of EFAs.
    Can't wait to try your fish finger hack.


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