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Garam Masala Fish Sticks

Crispy fish sticks with a hint of garam masala and cayenne pepper. These are baked to perfection and are a delightful treat, especially for kids!

Servings: 3 to 4

Preparation Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes


  • Cooking spray
  • 1 pound cod fish fillets
  • 1 teaspoon kosher salt, divided (adjust to taste)
  • 1/4 cup all-purpose flour
  • 1 teaspoon garam masala
  • 1/2 teaspoon cayenne pepper
  • Freshly ground black pepper, to taste
  • 1 large egg
  • 1/3 cup whole milk
  • 3/4 cup panko breadcrumbs


  1. Preheat Oven: Set your oven to 450°F. Prepare a baking sheet by lining it with either parchment paper or a silicone baking mat. Spray it with cooking spray.
  2. Prepare the Fish: Pat the fish dry on both sides using paper towels. Slice the fish fillet into 3/4-inch wide, finger-length pieces. Season these fish sticks with salt.
  3. Set Up a Dredging Station:
    • In a medium bowl, mix the flour with garam masala, cayenne pepper, salt, and black pepper.
    • In a separate bowl, whisk together the egg and milk. Season it lightly with salt.
    • In a third bowl, place the panko breadcrumbs, seasoning with salt and black pepper.
  4. Dredging Process: Take each fish stick and first dip it into the flour mixture to coat evenly. Follow by dipping it into the egg wash, letting the excess drip off. Finally, coat it with the panko breadcrumbs. Lay each coated fish stick on the prepared baking sheet.
  5. Baking: Ensure the fish sticks are spaced out on the baking sheet in a single layer. Spray the tops with some cooking spray. Bake for about 12 to 15 minutes, flipping them halfway through until they’re cooked and crispy. Note that they might not brown extensively.
  6. Finish by seasoning the baked fish sticks with a little more salt. Serve them warm, preferably with a dipping sauce of your choice.

Nutritional Information (Per Serving):

  • Calories: 262
  • Fat: 4g
  • Carbohydrates: 23g
  • Protein: 32g

Enjoy these crispy, spiced fish sticks as a delightful meal or a snack. They pair wonderfully with sauces like tahini yogurt, mint yogurt dip, or lemony yogurt sauce. They’re a great way to introduce some exotic flavors in a kid-friendly manner!

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