Panko Parmesan Barramundi Fish Sticks

Serves 4 Ingredients: 3 - 4 oz Australis Barramundi fillets, 2 tablespoons - vegetable oil, 1 cup - panko bread crumbs, 1/2 cup - parmesan cheese, 1/2 teaspoon - sea salt, 1/2 teaspoon - pepper, 1/4 teaspoon - cayenne pepper, 1/4 teaspoon - paprika, 2 - eggs, beaten, 1/4 cup - flour, - Lemon wedges and marinara sauce, for serving,
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Panko Parmesan
Barramundi Fish Sticks

  • 12m prep
  • 20m cook
  • Serves 4
    Friends & Family

  • Pairs with Lemonade

  • Perfect for BBQs

  • Perfect for Families


3 4 The Better Fish® Barramundi Skinless Fillets
2 tablespoons vegetable oil
1 cup panko
½ cup parmesan cheese
½ teaspoon sea salt
½ teaspoon pepper/spice
¼ teaspoon ground cayenne pepper
¼ teaspoon paprika powder
2 egg
¼ cup flour
lemon wedge

Nutrition per serving

Calories 294.59kcal 15%
Fat 12.65 18%
Carbs 17.9 7%
Sugars 1.11 1%
Protein 25.01 50%
Sodium 468.64mg 23%
Fiber 1.11 4%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 294.59kcal 15%
Fat 12.65 18%
Saturated Fat 3.58 18%
Trans Fat 0.01 1%
Monounsaturated Fat 4.51 451%
Polyunsaturated Fat 3.46 346%
Carbs 17.9 7%
Fiber 1.11 4%
Sugars 1.11 1%
Protein 25.01 50%
Cholesterol 131.25mg 44%
Sodium 468.64mg 23%
Calcium 142.43mg 18%
Magnesium 11.5mg 3%

% Daily Value*

Potassium 382.13mg 11%
Iron 0.92mg 7%
Zinc 0.64mg 6%
Phosphorus 125mg 18%
Vitamin A 108.51mkg 14%
Thiamin B1 0.03mg 3%
Riboflavin B2 0.14mg 10%
Niacin B3 0.47mg 3%
Vitamin B6 0.07mg 5%
Folic Acid B9 14.63mkg 7%
Vitamin B12 0.31mkg 12%
Vitamin C 2.58mg 3%
Vitamin D 8.15mkg 163%
Vitamin E 1.34mg 11%
Vitamin K 10.2mkg 14%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

6.9 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 1.11   4% DV
Protein 25.01   50% DV
Calcium 142.43mg   18% DV
Magnesium 11.5mg   3% DV
Potassium 382.13mg   11% DV
Iron 0.92mg   7% DV
Vitamin A 108.51mkg   14% DV
Vitamin C 2.58mg   3% DV

Nutrients with negative impact

Saturated Fat 3.58   18% DV
Trans Fat 0.01   1% DV
Carbs 17.9   7% DV
Sugars 1.11   1% DV
Cholesterol 131.25mg   44% DV
Sodium 468.64mg   23% DV

Panko Parmesan Barramundi Fish Sticks is the perfect recipe to make with your little helper(s). 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.


Step 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.
Step 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 pepper.
Step 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.
Step 4
Bake for 12-14 minutes, turning halfway through, until cooked through. Serve hot and enjoy!
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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.