Homemade Fish Sticks (Gluten & Grain Free)

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Wellness Mama » Blog » Recipes » Seafood Recipes » Homemade Fish Sticks (Gluten & Grain Free)

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.)

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

Homemade fish sticks with coconut flour coating are a gluten-free alternative to store bought fish sticks.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Calories 313kcal
Author Katie Wells


4 +


Fat for Frying:


  • 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!


Nutrition Facts
Homemade Fish Sticks Recipe
Amount Per Serving (6 fish sticks)
Calories 313 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 11g69%
Cholesterol 141mg47%
Sodium 489mg21%
Potassium 387mg11%
Carbohydrates 14g5%
Fiber 8g33%
Sugar 1g1%
Protein 30g60%
Vitamin A 150IU3%
Calcium 68mg7%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.


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

Other Healthy Seafood Recipes (Kids Will Eat!)

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

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a 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.


16 responses to “Homemade Fish Sticks (Gluten & Grain Free)”

  1. Rickey Avatar

    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!

  2. Roz Evans Avatar
    Roz Evans

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

    Best Regards,

    Roz E-L

  3. Mina Avatar

    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!

  4. Chelsea Avatar

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

  5. Soumya Dev Avatar
    Soumya Dev

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

  6. Sherry Avatar

    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.

  7. Bas Avatar

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

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