Cooking frozen fish sticks in the oven at 400 degrees Fahrenheit allows them to heat all the way through and become golden brown and crispy on the outside. Following proper cooking times and temperatures helps ensure safe, delicious fish sticks. Read on for tips on bake times, how to tell when fish sticks are done, recipe ideas, and more.
Quick Answer
The total cook time for frozen fish sticks at 400°F is around 15-18 minutes. Bake frozen fish sticks for 10-12 minutes on one side, then flip and bake for another 5-6 minutes. Check frequently towards the end of cooking. Fish sticks are done when golden brown and 165°F internally.
Detailed Guide
Frozen breaded fish sticks sold in grocery stores are a quick and easy option for busy weeknights. They provide a good source of lean protein and heart-healthy omega-3 fatty acids. While oven-baking is one of the healthiest ways to prepare them, following proper temperature and times helps ensure food safety and the best texture.
Why 400 Degrees Fahrenheit?
Heating fish sticks to an internal temperature of 165°F kills any potentially harmful bacteria and viruses. Cooking at 400°F allows the exterior breading to become crispy and browned while bringing the inside up to a safe temperature relatively quickly. Higher temperatures can overcook the outside before the middle is done.
Total Cook Time
Most frozen fish stick packages recommend cooking at 400°F for a total time of 15-18 minutes. This timing allows the fish to cook through without drying out or burning.
For example, Gorton’s crispy fish sticks instruct baking at 400°F for 18 minutes. Van de Kamp’s fish sticks recommend 400°F for 15 minutes. Follow your specific product’s guidelines for best results.
Two-Stage Cooking Method
To maximize crispy breading and ensure the fish gets hot enough, use a two-stage cooking method:
- Bake fish sticks on a single layer on a baking sheet for 10-12 minutes on the first side.
- Remove pan from oven, gently flip each fish stick over, and return to oven.
- Bake for another 5-6 minutes until golden brown and fish flakes easily with a fork.
Flipping halfway through allows even browning. Continuing to cook after flipping heats the fish through to safe temperature.
Checking Doneness
Fish sticks are fully cooked when:
- Exterior is crispy and golden brown
- Fish flakes easily with a fork
- Internal temperature reaches 165°F
Use an instant-read thermometer to check the inner temperature, especially if your oven tends to run hot or cold. Frozen fish begins to denature at 140°F, so it should easily reach 165°F when fully cooked through.
Tips for Best Results
Follow these tips for crispy, delicious baked fish sticks:
Arrange in a Single Layer
If fish sticks overlap while baking, the bottom won’t brown evenly. Arrange in a single layer on a lightly greased or nonstick baking sheet.
Use Light Breaded Varieties
Heavier breading takes longer to cook through and can burn before the fish is done. Opt for lighter crispy-style breadings.
Avoid Overcrowding
Like oven fries, overcrowded fish sticks steam instead of crisping. Leave at least 1⁄2 inch between sticks.
Preheat Properly
Fully preheat the oven before baking. Starting in a cold oven increases total bake time.
Check Often Near End
Set a timer for the minimum recommended time, but start checking a few minutes early. This prevents overbaking.
Let Rest Before Eating
Let fish sticks rest 1-2 minutes out of the oven before serving. The insides continue heating from residual oven heat.
Recipe Ideas
Jazz up basic baked fish sticks with creative spices, sauces, and sides:
Lemon Pepper Fish Sticks
Coat sticks with lemon pepper before baking. Serve with lemon wedges and tartar sauce.
Cajun Fish Sticks
Sprinkle cajun seasoning on prior to baking. Pair with remoulade or comeback sauce.
Parmesan Fish Sticks
Top with shredded parmesan the last 2 minutes of baking. Serve with warmed marinara sauce.
Fish Stick Tacos
Chop up baked fish sticks and serve in warm corn tortillas with cabbage, pico de gallo and chipotle crema.
Fish Sticks and Waffles
Replicate chicken and waffles flavor with baked fish sticks served over crispy waffles or pancakes.
Cooking Fish Sticks From Scratch
While less convenient, you can also make homemade fish sticks from fresh fish fillets:
- Cut 3⁄4-inch thick fish fillets into long sticks.
- Coat with flour, egg wash, then breadcrumbs.
- Bake at 400°F for 15-18 minutes until golden brown, flipping halfway.
Popular choices like cod, haddock, tilapia, or pollock work well. Tailor breading to preference, using panko, cornflake crumbs, etc. Brush with butter or oil before baking. Cook times remain similar to frozen fish sticks. Check internal temperature and flaky texture to determine doneness.
Alternate Cooking Methods
Besides using the oven, you can also cook frozen fish sticks by:
Air Frying
Cook at 400°F for 8-10 minutes, flipping halfway, until crispy.
Microwaving
Microwave on high 2-3 minutes. Rotate dish halfway through. Only use for reheating.
Pan Frying
Fry over medium heat in 1⁄4 inch oil for 2-3 minutes per side. Drain on paper towels.
Grilling
Place on oiled grates over direct medium heat. Grill 5-7 minutes total, flipping once.
Food Safety Tips
Handle raw fish sticks properly to avoid foodborne illness:
- Purchase cold fish sticks near or before the sell-by date.
- Refrigerate promptly at 40°F or below.
- Cook within 2 days for safety and quality.
- Discard if fish has an off odor, color, or slimy texture.
- Wash hands, utensils, and surfaces after handling raw fish.
- Use a food thermometer to check doneness.
- Throw away leftover fish sticks within 3-4 days.
Storing Leftover Fish Sticks
Properly stored baked fish sticks can be reheated later:
- Fridge: Place in airtight container up to 3-4 days.
- Freezer: Allow to cool completely before freezing for 2-3 months.
- Reheat: Bake, grill, or pan fry until hot, 165°F.
Avoid microwaving cooked fish more than once, as it can quickly dry out the fish. Refrigerate within 2 hours of cooking.
Common Questions
Should I preheat the fish sticks?
No, cooking from fully frozen helps maintain even cooking and moisture. Don’t thaw before baking.
Should I use parchment paper?
Parchment can help prevent sticking on some baking sheets. It’s not strictly necessary if you grease the pan well.
What if my fish sticks aren’t done in time?
Check thickness – thicker fish sticks may need a minute or two longer. Avoid overcooking by checking early and extending cook time just 1-2 minutes extra if needed.
Can I cook from thawed?
Yes, but shorten cooking time. Bake fully thawed fish sticks around 10 minutes at 400°F until hot and crispy, flipping halfway.
What fish is used in frozen fish sticks?
Pollock is the most common white fish used, but cod, haddock, and tilapia are also options. Check the package ingredients.
Conclusion
Cooking frozen fish sticks in the oven at 400°F for 15-18 minutes is a quick and healthy weeknight dinner option. Bake in a single layer for 10-12 minutes on the first side, flip, then bake 5-6 more minutes. Check often towards the end to prevent burning. Fish sticks are done when flaky, 165°F internally, and crispy golden brown. Pair with your favorite sauces, spices, and sides for easy meals the whole family will love.