Oven-baked nutty fish sticks

Heart Smart Low Sodium

This recipe may look high in fat but it’s the heart-smart kind! Heart-smart fats can help your body absorb important nutrients without raising your “bad” (LDL) cholesterol.


2 teaspoons extra-virgin olive oil
2 cups crushed dry roasted almonds
1/2 cup bran flake cereal
3/4 teaspoon garlic powder
1/8 teaspoon ground cayenne pepper
3/4 teaspoon ground rosemary
2 large eggs
1 pound cod, cut into 1-inch-by-5-inch strips


  1. Preheat oven to 425 F. Coat a baking sheet with oil. Set aside.
  2. In a shallow bowl or pan, combine the almonds, bran flakes, garlic powder, cayenne pepper and rosemary.
  3. In another shallow bowl or pan, crack and whisk eggs until well-blended.
  4. Dip each fish stick in egg, then into the almond mixture to coat. Place each fish stick on the prepared baking sheet.
  5. Bake for 12 to 15 minutes or until lightly browned. Serve warm.

Makes 4 servings

Recipe contains: wheat, egg, nuts

Carb choices per serving: 1

Print recipe card

First Published: 08/08/2016
Last Reviewed: 01/07/2022

oven baked nutty fish sticks recipe
Get the kiddos in the kitchen! They can help with dipping and coating the fish sticks.
oven baked nutty fish sticks label