Stovetop~40 minComplexity
Homemade Fish Sticks
These Homemade Fish Sticks provide 32g protein and 589 calories per serving — among the highest-protein snack options in the library. Prepares 4 servings in minimal time on the stovetop, delivering a portable option between meals or post-workout. Designed for anyone tracking macros who needs high-protein snacks that aren't powder-based.
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Ingredients
4 servings
- •1 lbs Fish, White, Raw (Unspecified Variety)
- •0.5 cup Flour, All-Purpose, White
- •2 tsp Tony Chachere's Original Creole seasoning blend
- •2 Egg, Whole, Large(88g)
- •1 cup Bread Crumbs, Panko, Dry
- •0.3 cup Vegetable oil
Instructions
- 1Thaw the white fish completely if frozen, then pat dry with paper towels to remove excess moisture. Cut into sticks approximately 3 inches long, ½ inch wide, and no thicker than ½ inch.
- 2Set up three shallow bowls for breading: combine the flour with half the Tony Chachere's seasoning in the first bowl; whisk the eggs in the second bowl; mix the panko breadcrumbs with the remaining Tony Chachere's seasoning in the third bowl.
- 3Bread the fish sticks one at a time by dredging through the flour mixture, shaking off excess, then dipping into the egg, and finally coating thoroughly with the seasoned panko. Place breaded sticks on a clean plate.
- 4Heat the vegetable oil in a small skillet over medium-high heat for 2–3 minutes until a pinch of breadcrumbs sizzles immediately upon contact, indicating the oil has reached approximately 350–375°F.
- 5Working in batches to avoid overcrowding, fry the fish sticks 2–4 minutes per side over medium-high heat until the breading turns golden brown and the fish is opaque throughout. Transfer each batch to a paper towel-lined plate to drain.
- 6Let the fish sticks cool for 2–3 minutes, then divide evenly into 4 airtight containers while still warm for meal prep storage.
Nutrition — Per Serving
369
calories
27g
protein
18g
fat
- Carbohydrates
- 23g
- Saturated fat
- 3.2g
- Sodium
- 281 mg
- Dietary fiber
- 1.2g
4 servings per batch · ~180g each
Macro data sourced from USDA FoodData Central
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How much protein does Homemade Fish Sticks have per serving?
Each serving provides 32g of protein with 589 calories, delivering strong protein density for a breaded preparation. Macro breakdown includes 20g fat and 68g carbs per serving.
How long does Homemade Fish Sticks take to prep?
Quick prep time on the stovetop yields 4 servings per batch, making it fast for weekday meals or pre-workout snacking. One cooking session gives you four ready-to-eat portions.
Is Homemade Fish Sticks good for muscle gain?
At 32g protein and 589 calories per serving, these fish sticks support muscle gain nutrition with solid protein intake and carbohydrate support for training. The 68g carbs make them particularly useful as a pre or post-workout meal option.
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