By Grocery List Plus Editorial Staff | Published on June 9, 2026
Serves 4
340 cal · 40 min
Panko-Crusted Fish Sticks
Recipe GLPR6530369c2fa552
Crispy panko-breaded fish sticks served alongside a bright carrot-cider glaze. Tender catfish or tilapia fillets are coated in a golden, crunchy crust and baked until flaky. The sweet and tangy carrot sauce complements the delicate fish perfectly, making this a simple yet satisfying main course.
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Ingredients
1½ lb Catfish or tilapia fillets
1 Large egg
2 c Panko bread crumbs
Kosher salt
Black pepper
3 jar Puréed carrot baby food
2 tbsp Packed light brown sugar
1 tbsp Cider vinegar
1 tbsp Unsalted butter
½ tsp Onion powder
Directions
Preheat your oven to 400°F. Line a baking sheet with parchment paper.
Pat the fish fillets dry with paper towels. Cut each fillet lengthwise into 3 to 4 strips, roughly ½ inch thick.
In a shallow bowl, beat the egg with a pinch of salt until well combined.
In another shallow bowl, mix the panko bread crumbs with ½ teaspoon of salt, ¼ teaspoon of black pepper, and the onion powder.
Dip each fish stick into the beaten egg, coating all sides, then immediately dredge in the panko mixture, pressing gently so the crumbs adhere. Arrange on the prepared baking sheet in a single layer without touching.
Bake for 20 to 25 minutes, until the fish is opaque throughout and flakes easily when tested with a fork, and the panko coating is golden brown.
While the fish bakes, prepare the carrot glaze: In a small saucepan over medium heat, melt the butter. Add the carrot purée, brown sugar, cider vinegar, and a pinch of salt and pepper. Stir constantly for 3 to 4 minutes until heated through and the sugar is dissolved. Remove from heat.
Serve the fish sticks hot with the warm carrot glaze on the side for dipping or drizzling.
Comments
All ingredients are stocked year-round at any Charlotte grocery chain, with no special trips required—even panko is now standard at Harris Teeter and Food Lion. The actual prep time is closer to 50 minutes once you account for pureeing carrot, breading fish, and cooking both components, not the stated 40. Cost per serving runs about $2.50 to $3.00, driven by fish fillet price, which is reasonable for a weeknight protein. The dish reheats adequately in a 350-degree oven, and it's family-friendly with zero fussiness, though the carrot-brown-sugar glaze feels slightly dated and the fish sticks themselves are straightforward rather than distinctive.
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