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Homemade Fish Sticks (Gluten & Grain Free)

Katie WellsApr 4, 2019Updated: Jul 30, 2019
Reading Time: 3 min

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Wellness Mama » Blog » Recipes » Seafood Recipes » Homemade Fish Sticks (Gluten & Grain Free)
Table of Contents[Hide][Show]
  • How to Make Homemade Fish Sticks
  • Serving Homemade Fish Sticks
  • Homemade Fish Sticks Recipe+−
    • Other Healthy Seafood Recipes (Kids Will Eat!)

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. These take very little time to make and the fish can be cut different sizes to make fish nuggets or regular breaded fillets of fish (for the over 5 crowd).

We serve our fish sticks with dipping sauce and a salad for a simple comfort food meal. Delish!

How to Make Homemade Fish Sticks

I am all about remaking unhealthy favorites into nourishing and delicious real-food recipes. These healthy fish sticks are a great solution to the deep-fried, processed, flour-coated favorite made with questionable minced fish.

To make fish sticks at home, first choose your fish. Any wild-caught white fish, such as cod, mahi mahi, or halibut will work just fine for this recipe. (This post has some additional tips about choosing a safe fish source. We order ours from Vital Choice whenever possible.)

Green ebook cover with spices, bears, and veggies on a table

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Next, cut the fish into your preferred shape. Strips or cubes of fish make fish sticks or nuggets that are perfect for picking up and dipping. You can also leave the fish in whole fillets for topping a salad or eating as-is.

After that, dip the fish first into beaten egg and then a seasoned coconut flour breading. This step can be done in advance and then kept in the refrigerator until you’re ready to cook or even frozen for cooking at a later date.

The only remaining step is to pan fry the breaded fish on the stove. Don’t be intimidated! It’s super easy to do and due to the small size of the pieces, only takes a few minutes per piece. I use a little coconut oil or butter heated in a skillet to fry in.

Serving Homemade Fish Sticks

Let the fish rest on a paper towel lined plate until they’re slightly cooled and serve with your favorite dipping sauce. My kids like our homemade ketchup, but you can also use a tartar sauce or my spiced harissa mayo recipe.

Another fun and tasty option for serving the fish sticks is to fold them in lettuce or cabbage leaves with chunks of mango and avocado and a little sour cream for gluten-free fish tacos!

 

Homemade Fish Sticks Recipe

Katie Wells
Homemade fish sticks with coconut flour coating are a gluten-free alternative to store bought fish sticks.
3.63 from 8 votes
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Main
Cuisine American
Servings 4 +
Calories 313 kcal

Ingredients
  

  • 1 lb fish
  • 2 eggs
  • ¾ cup coconut flour
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ tsp dried basil
  • 1 pinch cayenne pepper
  • 3 TBSP Parmesan cheese (grated, optional)

Fat for Frying:

  • ¼ cup coconut oil (or butter)

Instructions
 

  • Cut the fish into strips or chunks.
  • Heat the fat you are using to fry in a skillet over medium-high heat. 
  • While the fat is heating, beat the eggs in a small bowl and set aside.
  • In another bowl, combine the coconut flour, spices, and Parmesan cheese.
  • Dip the fish pieces first in the egg and then in the coconut flour breading and place carefully in the preheated skillet.
  • Flip when they start to brown cooking approximately 3-5 minutes per side.
  • Enjoy!

Notes

These can be breaded in advance and refrigerated until cooking time. Serve with homemade ketchup for dipping. 

Nutrition

Serving: 6fish sticksCalories: 313kcalCarbohydrates: 14gProtein: 30gFat: 14gSaturated Fat: 11gCholesterol: 141mgSodium: 489mgPotassium: 387mgFiber: 8gSugar: 1gVitamin A: 150IUCalcium: 68mgIron: 1.7mg
Tried this recipe?Let us know how it was!

Other Healthy Seafood Recipes (Kids Will Eat!)

  • Grain-Free Pecan Crusted Flounder (Delicious and Easy!)
  • Fresh & Simple Fish Taco Salad
  • Baked Coconut Shrimp With Piña Colada Sauce
  • One-Pan Baked Salmon Asparagus Recipe

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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

Category: Recipes, Seafood Recipes

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (16 Comments)

  1. Rickey

    December 22, 2019 at 4:43 PM

    1 star
    Trying these now and it’s supper annoying! the oil gets so black and my stove top is on med……you have to change the oil after almost every batch smh I thought I had a quick easy dinner tonight but NOPE!

    Reply
  2. sheryl

    April 4, 2019 at 7:25 PM

    We normally only eat salmon. Would they work with salmon?

    Reply
  3. Tara

    March 25, 2015 at 10:14 PM

    Do these bake well?

    Reply
  4. Roz Evans

    March 3, 2015 at 5:17 PM

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

    Best Regards,

    Roz E-L

    Reply
  5. Mina

    February 25, 2015 at 10:02 AM

    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!

    Reply
    • Katie - Wellness Mama

      March 2, 2015 at 12:44 AM

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

      Reply
  6. Chelsea

    February 1, 2014 at 11:04 AM

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

    Reply
    • Katie - Wellness Mama

      February 2, 2014 at 11:37 PM

      They reheat pretty well…

      Reply
  7. Soumya Dev

    April 30, 2013 at 6:57 PM

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

    Reply
    • Wellness Mama

      May 1, 2013 at 9:04 AM

      here: https://wellnessmama.com/go/tropical-traditions/

      Reply
    • Angie

      July 6, 2014 at 4:36 PM

      Costco has coconut flour for a good price in a big bag

      Reply
  8. Sherry

    April 9, 2012 at 6:06 PM

    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.

    Reply
  9. Bas

    April 2, 2012 at 2:50 PM

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

    Reply
    • Wellness Mama

      April 2, 2012 at 2:51 PM

      It does, and some fish stick better than others…

      Reply
  10. Laura

    March 6, 2011 at 4:32 PM

    these look great! thanks for the recipe!

    Reply
    • Ken burns

      November 30, 2014 at 11:51 AM

      Yay, this is great! Love fish sticks!

      Reply

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