Do you really know what fish sticks are made of? Are they fish fingers, as the British call them? Let’s cast our net of curiosity into the sea of information and find out.
Fish sticks are a beloved frozen food that many of us grew up eating Their crispy exterior coating and tender fish interior make them an easy and delicious option for a quick weeknight dinner. But have you ever wondered what fish is actually used to make fish sticks? Let’s take a closer look at the origins and ingredients behind this popular freezer staple.
A Brief History of Fish Sticks
Fish sticks were first invented in the 1920s by a company called Gorton’s. The original fish sticks were made by combining minced fish with other ingredients and then shaping them into sticks. This allowed the company to make use of fish scraps and less desirable fish species to create a new product. The minced fish sticks proved popular and by the 1950s fish sticks took off as a mainstream product in freezer aisles across America.
Over the years food technology improved allowing fish sticks to be made with larger chunks or even whole fillets of fish rather than mince. Today, most brands highlight the specific fish they use rather than referring to a generic “fish blend.” This transparency allows consumers to know exactly what they’re eating.
Common Fish Used in Fish Sticks
Pollock – This mild, white fish is the most commonly used fish in fish sticks today. Companies like Gorton’s use 100% Alaskan pollock fillets in their fish sticks. Pollock is an abundant, sustainable fish harvested off the coast of Alaska.
Cod – Cod is another popular white fish used in fish sticks. Its delicate, flaky texture works well in this application. Both Pacific and Atlantic cod are good choices.
Haddock – Haddock is a cousin of cod that also has a mild flavor and white flesh. It makes a tasty fish stick and is often used alongside pollock and cod. Haddock is fished for in the waters of the northern Atlantic Ocean.
Tilapia – With its mild taste and boneless fillets, tilapia has become a popular fish for all kinds of products, including fish sticks. Tilapia is one of the most widely farmed fish in the world.
Hoki – Hoki is another sustainable fishery originating from New Zealand. Its white flesh has a very mild flavor suitable for fish sticks. Some brands use hoki exclusively while others mix it with pollock or cod.
Whiting – Like cod and haddock, whiting is a white fish with a delicate flavor. It may be used as part of a blend for fish sticks, especially in the UK where it is commonly fished.
Sole – Sole is a premium flatfish that also shows up in some fish stick blends, though it is more expensive so typically used sparingly. Its fine texture works well despite its cost.
As you can see, mild white fish varieties are usually the best choice for fish sticks since they readily take on the flavors of breading and frying without overpowering seasonings. The specific fish used can vary by brand and region, but pollock, cod, haddock, and tilapia are some of the most ubiquitous.
Why Use Mild White Fish?
You may be wondering why strong flavored fish like salmon or tuna aren’t used in fish sticks. There are a few reasons for favoring mild white fish instead:
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Flavor – White fish absorb flavors from breading and seasoning better than oily fish like salmon. Their mild taste allows other ingredients to shine.
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Texture – The delicate flesh of white fish holds up well to frying and baking. Fattier fish can sometimes become overly soft when cooked.
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Cost – White fish like pollock and cod are widely available at a reasonable price point. More expensive seafood would drive up the cost.
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Appearance – The white color of these fish looks appetizing when coated in crumbs and resembles the “fish” flavor people expect.
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Sustainability – Many white fish stocks, like pollock and haddock, are well-managed. This allows companies to source them responsibly.
While salmon or catfish fish sticks might sound tasty, sticking with subtle flavored white fish helps keep the seafood affordable, recognizable, and sustainable. The breading does most of the work to provide flavor.
Choosing Sustainable Fish Sticks
In today’s market, you can find fish sticks made from responsibly sourced seafood. Here are some things to look for:
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MSC certified – This blue label indicates seafood approved by the Marine Stewardship Council for sustainability. Most major brands now carry MSC certified fish sticks.
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Alaskan pollock or cod – These fisheries in Alaska are well-managed and an environmentally sound choice. Atlantic pollock and cod can work too.
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Imitation crabmeat – Some veggie or “made from plants” fish sticks use imitation crab for a fish flavor without harming oceans.
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Store or generic brands – These are often just as sustainable as name brands. Check for MSC certification or acceptable fish types on the ingredients.
Reading packaging closely and asking questions can help you find fish sticks that align with your values around sustainability. There are good options widely available from both mainstream and organic brands.
How Fish Sticks Are Made
Now that you know what fish go into them, let’s look at how fish sticks get made:
Step 1: Fish fillets or minced fish are combined with stabilizing agents like potato starch or wheat gluten. This helps the fish retain its shape.
Step 2: The fish mixture is pressed into molds to form the stick shapes.
Step 3: The sticks are breaded or battered for coating. The coating provides crunch and absorbs frying oil.
Step 4: The fish sticks are partially fried at ~350°F to cook through and set the breading. This is usually done in vegetable oil.
Step 5: Finally, the sticks are flash frozen to lock in freshness and flavor until reheating at home.
The initial fry gives the fish sticks their signature crispy texture that is hard to achieve solely from oven baking. But you can still finish cooking frozen fish sticks by baking, grilling, or pan frying to reduce added fats and calories.
Fish Sticks Nutrition Facts
Here are some general nutrition facts about fish sticks:
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A 4 ounce serving contains 22g of protein – about 40% of the recommended daily value. Fish are an excellent source of protein.
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They provide healthy omega-3 fatty acids, though less than is found in whole fish fillets. The breading somewhat limits the omega-3 content.
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Fish sticks are high in sodium, averaging around 800-900 mg per serving. The salt helps flavor and preserve them.
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Due to the white fish and breading, most fish sticks have less than 5g of total fat per serving. The type of oil used impacts overall fat content.
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Calories range from 220-270 per serving. Air frying instead of deep frying reduces the calories.
While not the most nutritious seafood option out there, fish sticks do provide lean protein, some healthy fats, and a few key vitamins and minerals. Choosing whole grain breading or a Panko style crumbs boosts fiber and nutrients compared to plain white breadcrumbs. Eating fish sticks in moderation as part of a balanced diet is perfectly healthy for most people. Just watch the sodium content if that is an issue for you.
Final Thoughts on Fish Sticks
Fish sticks remain popular today for good reason – they provide an easy way for parents to get fish on the dinner table and the crispy coating appeals to kids and adults alike. While early versions used mystery fish blends, today’s fish sticks rely on sustainable white fish like pollock, cod, and haddock to offer a responsible product. The fish is combined with starch, plant protein, and breading to create a durable, satisfying food that freezes and reheats remarkably well. Fish sticks may not be haute cuisine, but they have a place in the modern diet – especially when you pair them with veggies and lean sides for balance.
So next time you enjoy some crunchy fish sticks, you can feel good knowing exactly what fish is inside and how these freezer favorites came to be. Dusted off with some tartar sauce or ketchup, fish sticks bring back that wonderful sense of childhood nostalgia. And isn’t enjoying tried and true comfort food what eating is all about?
What are fish sticks made of?
When you bite into a fish stick, you see what looks to be flaky white fish. Are fish sticks real fish? Yes. But what kind of fish is in fish sticks? It looks like a lot of different kinds, which is what it usually is.
It has been traditional to use a “minced fish blend” to make fish sticks. This is a mix of chopped up white fish like cod, pollock, haddock, sole, whiting, and others. This blend contains fish meat and sometimes the skin, blood, and bones of the fish. However, some brands have moved away from fish blends to “single fish” sticks.
For example, Gorton’s brand fish sticks make it very clear on their packaging that they use “100% whole fillets of wild caught Alaskan pollock.” But they also offer cod fish sticks as well as fish sticks made with tilapia and haddock. This is a trend that seems to be taking over the fish stick industry. It doesn’t matter to me, though; give me fish mince! I’ll eat fish gills to fins and everything in between.
Are fish sticks precooked?
Mostly. In the fish stick making process, the fish is breaded, fried, and then flash frozen before being packaged. The frying process cooks them, but sometimes they aren’t cooked through entirely. Cutting it in half is the best way to tell; fish that isn’t cooked will look pink or gray.
I wouldn’t be too concerned about it, though, if you’re cooking fish sticks before eating them. That last bit of heat should complete the cooking process. But if you eat frozen fish sticks, I guess you should be careful with raw fish. And please don’t eat it.
Why You Should Think Twice Before Eating Fish Sticks
What kind of fish is used in fish sticks?
The most common type of fish used in fish sticks is pollock. Pollock is a white fish readily available with a mild flavor, making it a popular choice for fish sticks. Other types of fish that are sometimes used include cod, haddock, and other white fish species. The choice of fish depends on the manufacturer and the market being targeted.
How can I prepare fish for kids?
This is really dependent on the personal preference of your children. Some children will eat fish the same way adults do for others you may need to make this more interesting by creating things like homemade fishcakes, fish burger patties, fish balls or by adding this to toast or even pasta. Involving your children in the preparation and cooking process can also encourage them to consume the fish.
What can you eat with fish sticks?
There’s nothing like juicy fish sticks enveloped in a crunchy coating. Some must try crunchy recipes include: popcorn chicken , buffalo popcorn chicken, oven fried chicken, Nashville hot chicken , Parmesan chicken tenders and cheddar ranch chicken tenders. WANT TO SAVE THIS RECIPE? Enter your email below & we’ll send it straight to your inbox.
What are fish sticks made of?
Made from pieces of fish that are breaded and deep fried, these sticks are quick and easy to prepare and are a great source of protein. Fish sticks are usually made from white fish such as cod, haddock, or pollock and are often served as a main dish or as a side dish with french fries, tartar sauce, or coleslaw.