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.
Ingredients
- •Fish, White, Raw (Unspecified Variety)(454g)
- •Flour, All-Purpose, White(120g)
- •Tony Chachere's Original Creole seasoning blend(10g)
- •Egg, Whole, Large
- •Bread Crumbs, Panko, Dry(240g)
- •Vegetable oil(60g)
Instructions
- 1If the fish is frozen, thaw completely, then pat with a paper towel to remove any excess moisture. Cut the fish into "sticks" about three inches long and ½-inch wide, and no more than ½-inch thick (if using a thicker fish filet).
- 2Prepare the breading by combining the flour and 1 tsp seasoning (Tony Chachere's or seasoning of choice) in a bowl. In a separate bowl, whisk the eggs. In a third bowl, combine the panko breadcrumbs and remaining 1 tsp seasoning.
- 3Begin to bread the fish sticks by dipping them one at a time into the flour, then egg, then panko breadcrumbs. Place the breaded fish sticks on a plate or cutting board once breaded.
- 4Heat the cooking oil in a small skillet over medium heat. When the oil is hot enough that a breadcrumb dropped into the pan sizzles strongly as soon as it hits the oil, you're ready to fry the fish sticks.
- 5Fry the fish sticks in batches, making sure not to overcrowd the pan, frying for 2-4 minutes on each side or until the breading is golden brown. Transfer the fried fish sticks to a paper towel-lined plate to drain as you fry the rest. If the oil gets too hot as you fry, remove the pan from the heat to allow it to cool slightly before continuing. Do not let the oil smoke. If needed, add slightly more oil and allow it to fully heat before cooking more fish sticks.
- 6Allow the fish sticks a few minutes to cool slightly before enjoying with your favorite dipping sauce.
Nutrition — Per Serving
589
calories
32g
protein
20g
fat
- Carbohydrates
- 68g
- Saturated fat
- 3.3g
- Sodium
- 637 mg
- Dietary fiber
- 3.8g
4 servings per batch · ~221g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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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.
