These healthy fish sticks are a great solution to the deep fried, processed flour coated favorite. My kids love fish sticks and figuring out a healthy recipe for them was a high priority when we adapted to a healthier way of eating. They take very little time to make and could be made as fish nuggets or regular breaded fish (for the over 5 crowd). Served with my homemade ketchup and a salad.
- 1-2 pounds of fish of choice (we've used cod, halibut, tilapia and other, just make sure its wild caught)
- 2-3 eggs (depends on how much fish you use)
- ¾ cup coconut flour seasoned with garlic, salt, pepper, basil and cayenne (totally optional)
- 2 T Parmesan cheese (optional)
- ¼ cup of your fat of choice (coconut oil, olive oil, butter, etc)
- While it is still partially frozen, cut the fish into strips or chunks. If using frozen fish, it is much easier to cut them with a knife while still partially frozen. If you use fresh fish, kitchen shears work great for cutting it.
- Beat eggs and put in a bowl.
- Combine coconut flour, spices and Parmesan in another bowl.
- Dip the fish in the egg and then then breading and place in skillet with the oil of your choice on medium to medium high heat. (Tip: have the pan hot enough that oil is already melted)
- Move the fish sticks as little as possible while cooking, as coconut flour will fall off with too much movement. flip after about 3-4 minutes, or when they start to brown. Cook approximately 3-5 minutes per side.
Does your family enjoy fish sticks? Ever made your own?