Wild Alaska Pollock in a crispy panko breading – a kid favorite thats too tasty to outgrow. This easy meal is sure to please the entire family.
It tastes great in fish tacos with coleslaw, raw vegetables and dip, your favorite fries, or a sandwich with tartar sauce.
Fish sticks are a popular frozen food, especially with kids. The breaded fish fingers make for a quick, easy meal that most find tasty But many health-conscious folks wonder – just how many calories are in those frozen fish sticks sizzling in the oven or frying in the pan? Let’s break down the nutrition facts and calorie count of America’s favorite frozen fish fillets
A Classic Kid Pleaser
Fish sticks have been around since the 1953 when Gorton’s first introduced them. These tasty battered and breaded pieces of fish fillet are now a freezer aisle staple. Most fish stick brands use pollock or cod fillets cut into sticks or nuggets, coat them with flour and breadcrumbs, then freeze them.
Fish sticks are a favorite with kids for their mild flavor and fun shape Parents love that they are an easy way to get fish into their picky eater’s diet. Fish are high in protein, vitamins, minerals and omega-3 fatty acids. With so many nutrition benefits, it’s no wonder fish sticks are a family favorite
Calorie Content of Fish Sticks
The calorie content of fish sticks can vary slightly by brand and preparation method.
On average a 4 ounce (113g) serving of frozen fish sticks contains about
- Calories: 281
- Fat: 15g
- Carbs: 24g
- Protein 13g
The percentage daily values for 4 ounces of fish sticks are:
- Sodium: 20%
- Carbs: 8%
- Dietary Fiber: 6%
Fish sticks get a moderate amount of their calories from fat. Much of the fat is heart-healthy unsaturated fats like polyunsaturated and monounsaturated fats. Fish sticks are a high protein food, with over 12g protein per serving. They also contain a good amount of dietary fiber thanks to the whole wheat used in many brands.
Fish sticks contain the vitamins and minerals found in fish like vitamin B12, selenium, potassium, and phosphorous. Four ounces of fish sticks has about 124mcg of Vitamin A.
Factors Affecting Calorie Count
Several factors impact the calorie content of fish sticks:
- Cooking Method: Frying adds more calories from oil. Baking or air frying has fewer calories.
- Breading: More breading means more carbs and calories. Some brands use less breading.
- Portion Size: Nutrition info is often listed for a 3-4 ounce serving. Eating more equals more calories.
- Additions: Dipping in sauce or serving with fries adds more calories to the meal.
To get a more accurate calorie count, check the nutrition label on your specific brand and portion size of fish sticks. Homemade versions may also have slightly different nutrition profiles.
Lowest Calorie Fish Stick Options
Some tips for lightening up your fish stick calories include:
- Choose baked or air fried instead of fried
- Go for whole wheat breading when possible
- Pick sticks with less breading overall
- Watch your portion and stick to the serving size
- Avoid fattening dips and sides to cut additional calories
Look for brands that specifically advertise lower fat or calories fish fillets. Gorton’s Oven Crisp and Van de Kamp’s Fillets are two good options.
Healthy Fish Stick Meals
Fish sticks aren’t just for kids. Adults can enjoy this frozen favorite as part of a healthy diet too. Here are some tips for making fish sticks more nutritious:
- ** Pair with vegetables** – Add a side salad or roasted veggies instead of fries.
- Use whole grain buns – Try a fish stick sandwich on whole wheat.
- Top with avocado – Add fiber, nutrients and creaminess.
- Make fish tacos – Wrap sticks in corn tortillas with veggies and sauce.
- Bake don’t fry – Skip the added fat and calories of frying.
With some modifications, fish sticks can be part of balanced, lower calorie meals. Just watch your portion sizes and cooking methods.
The Bottom Line
Fish sticks remain a popular freezer staple thanks to their tasty flavor and fun shape for dipping. The calorie count averages about 280 calories for a 4 ounce serving. Lightly breaded, baked sticks are your best bet for limiting calories. Round out your fish stick dinner with veggie sides and whole grains instead of fries for satisfying, lighter meal. Fish stick fans both young and old can enjoy this budget-friendly food as part of healthy eating when prepared properly.
Frequency of Entities:
Calories: 13
Fat: 5
Carbs: 5
Protein: 3
Sodium: 2
Fiber: 3
Fish Sticks: 24
Frozen: 8
Breading: 4
Cooking Method: 5
Portion Size: 2
Healthy: 6
Meal: 5
Vegetables: 3
KEEP FROZEN UNTIL READY TO COOK. Thawing is not recommended – cook from frozen.
Preheat to 475° F. Place frozen fish sticks on lightly greased baking sheet, cook for 11 to 13 minutes until crisp. Turn product halfway through bake time for best results.
Set air fryer temperature to 400°F. Place frozen fish sticks in a single layer, cook for 10 to 11 minutes.
Heat oil to 350 °F. Fry frozen fish sticks for 3 to 4 minutes until product is golden brown.
Cook 3 fish sticks on high power for 1 1/2 to 3 minutes.
Cooking times and temperatures may vary substantially. Internal temperature should be at least 165°F. We strive to produce a fully “boneless” product. As with all fish, however, occasional bones may still be present.
Why You Should Be Buying Frozen Seafood (and Tips for Buying Frozen Seafood)
FAQ
How many fish sticks are in a serving of frozen?
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Serving Size: 8 Sticks (109g)
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Nutrient
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Amount
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% Daily Value
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Calories
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290
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Total Fat
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12 g
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15 %
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Saturated Fat
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2 g
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10 %
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How many calories are in a fried fish stick?
Fried Battered Fish Stick Patty or Fillet. Per 1 patty or fillet – Calories: 117kcal | Fat: 6.51g | Carbs: 3.82g | Protein: 10.35g. Other sizes: 1 oz of – 58kcal , 1 stick – 35kcal , 1 serving – 117kcal , more Nutrition Facts – Similar.
Are frozen fish sticks safe to eat?
This is common with fish oils and meat fats especially poultry. Not a health problem but not pleasant to eat. I accidentally left out a box of frozen fish sticks overnight. Are they still safe to eat? Unless they are specifically labeled “no preservatives”, they are likely to be OK, but not very tasty.
Can you freeze cooked fish sticks?
Make sure the fish sticks don’t overlap or they’ll end up soggy. You can freeze cooked or uncooked fish sticks. Spread them out on a parchment-lined baking sheet and freeze until frozen solid, 1 to 2 hours. Transfer to a freezer-safe container or zip-top freezer bag for up to a month.
Are frozen fish sticks crispy?
They come out crispy and absolutely delicious! Frozen fish sticks are better air fried than a regular oven because the hot circulating air makes the fish sticks crispy without having to oil them. Add some tarter sauce and a few slices of lemon and voila!