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Panko Parmesan Barramundi Fish Sticks

Easy and healthy, crispy-crunchy fish sticks that will satisfy both little and big kids (adults) alike. And if you’ve got a few extra minutes to spare, this is a great recipe to get little hands involved in all the fun steps. There’s plenty of fun dipping and coating action. Recipe, food styling & photography by Tabitha Blue of Fresh Mommy Blog.

Prep Time

    •    Prep time: 12 minutes
    •    Cook time: 20 minutes
    •    Yield: Serves 4


    •    3 4 oz Australis Barramundi fillets
    •    2 tbsps vegetable oil
    •    1 cup panko bread crumbs
    •    1/2 cup parmesan cheese
    •    1/2 tsp sea salt
    •    1/2 tsp pepper
    •    1/4 tsp cayenne pepper
    •    1/4 tsp paprika
    •    2 eggs, beaten
    •    1/4 cup flour
    •    Lemon wedges and marinara sauce, for serving


  1. Toast panko crumbs by spreading on to a baking sheet and place under the oven broiler for 1-2 minutes, but no longer to avoid burning.
  2. Preheat oven to 450 degrees F. Spread oil on a large baking sheet and cut thawed fillets down the middle, then cut each of those in half, creating four “sticks.” Season with salt and
  3. In a shallow dish, I used a pie plate, combine toasted panko crumbs, parmesan, salt, pepper, cayenne and paprika. In a separate dish, add flour. In a third dish, beat eggs. Coat fish strips by dipping in flour, then dip in beaten eggs, then coat with panko crumbs. Arrange fish sticks on the prepared pan.
  4. Bake for 12-14 minutes, turning halfway through, until cooked through. Serve hot and enjoy!

This great family recipe is thanks to The Better Fish Recipes at


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