Homemade Fish Sticks

Gluten free and grain free fish sticks recipe

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.

Homemade Fish Sticks




Yield 4 +

Homemade fish sticks with coconut flour coating are a gluten free alternative to store bought fish sticks.


  • 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)
  • 3/4 cup coconut flour seasoned with garlic, salt, pepper, basil and cayenne (totally optional)
  • 2 T Parmesan cheese (optional)
  • 1/4 cup of your fat of choice (coconut oil, olive oil, butter, etc)


  1. 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.
  2. Beat eggs and put in a bowl.
  3. Combine coconut flour, spices and Parmesan in another bowl.
  4. 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)
  5. 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.
  6. Enjoy!

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Does your family enjoy fish sticks? Ever made your own?

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Reader Comments

  1. these look great! thanks for the recipe!

    • Yay, this is great! Love fish sticks!

  2. Does the coconut flour stick better if you blot the fish flesh dry before rolling in the egg?

    • It does, and some fish stick better than others…

  3. This was really good! I made it with cod.  My son loved it! I waited to tell him that it was made with coconut flour as he doesn’t like coconut.

  4. Where do u get coconut flour? I dont think i av ever noticed such a type before

  5. How well do these freeze and reheat? Wondering if I could make the ahead for my kids lunches…

  6. Is there something that can replace eggs in this recipe? I am on the AIP diet and can’t have eggs yet but this looks delicious!

    • You may be able to just use coconut milk alone in place of the eggs but I haven’t tried.

  7. Hello Wellness Mama!! I do love your site . . . pls. keep great things recipies coming our way; much appreciated!!

    Best Regards,

    Roz E-L

  8. Do these bake well?