Gluten-Free Fish Sticks

I already recreated the popular drive-thru chicken nuggets and they were a HIT with my kids, so it was about time I recreated fish sticks. These gluten-free fish sticks are super crunchy and beyond delicious!

Easy GF Fish Stick Recipe

Kids love fish sticks for the crispy, finger food they are but we parents love them because they're an easy fix for dinner and a winner with the kids. To up the ante on regular fish sticks, I chose a gluten-free breading and baking versus frying to make these a smart choice for lunch or dinner.

Since 3 out 5 in my family are gluten-free I wanted to recreate these fish sticks so everyone could enjoy the same ones. I make my own gluten-free breading with a combo of gluten-free flour, ground flax, and gluten-free bread crumbs.

Don't worry, they still have that perfect crunchy coating we all adore. If you're a fanatic for crispy, baked fish then you might want to check out my Salmon Nuggets, after you make these of course.

Ingredients

If you don't need these fish sticks to be gluten-free, go ahead and use the regular version of the flour and breadcrumbs in the recipe. All the amounts are in the recipe card below, but first, check what you need:

• Gluten-free all-purpose flour: helps the other ingredients to stick to the fish.
• Coconut milk: the liquid needed to make this recipe egg-free.
• Ground flax: when combined with coconut milk, it substitutes the sticky properties of eggs. If you eat eggs, use them instead of coconut milk and flax.
• Gluten-free bread crumbs: here’s the crunchiness we all love!
• Parmesan cheese: more deliciousness for the breading. Use regular or vegan Parmesan, or omit the cheese.
• Ground paprika: more flavor!
• Salt and pepper: these two make everything tastier.
• Cod fillets: a firm enough fish to make these sticks.

How to Make Gluten-Free Fish Sticks

Make these Gluten-Free Fish Sticks and you’ll never be back to the store-bought version! Plus, you can make a few batches and freeze them for a quick dinner – highly recommended! Here’s how to make them:

1. Preheat the oven
   Baking these fish sticks makes this recipe healthier, so the first step is preheating the oven and lining a baking sheet with parchment paper.
2. Prep the ingredients
   You need three shallow dishes: one for the flour, one for the milk, and a third for the mix of flax meal, bread crumbs, Parmesan, and seasonings. Then, pat dry the fish fillets to help the breading stick to them. Slice them into thick strips.
3. Coat the fish
   You dish each fish piece in each dish: first flour, then milk, and finally, the crumb mixture. Press lightly to adhere the breading on both sides.
4. Bake
   These gluten-free fish sticks will turn golden brown in the oven in about 20 minutes.

First time making homemade fish sticks? Nothing better than a visual:

Are these fish sticks allergy-friendly?

These homemade fish sticks are free from gluten, nuts, dairy, and eggs so that everyone can enjoy them. Even if you’re family doesn’t have any food allergies/intolerances, this is an excellent recipe for the classic kid-favorite recipe. Plus, with the golden, crispy coating, no one will guess they’re gluten-free!

How to make bread crumbs stick with no eggs or dairy

Instead of regular Parmesan cheese and milk, this recipe uses vegan Parmesan cheese (I like this one) and full-fat coconut milk. If dairy isn’t a problem for your family you can swap the vegan Parmesan cheese for regular.

How to Store and Reheat Gluten-Free Fish Sticks

If you’ve frozen leftovers, simple remove them from the freezer and bake them at 425F for 15 to 20 minutes. They are just as convenient as the grocery store option but way tastier and healthier.

What to serve with Gluten-Free Fish Sticks

Or should I wonder what not to serve with these delicious fish sticks? They go great with so many different sides! My kids love to eat them with Sweet Potato Salad, Spicy Green Beans, or Carrot Fries.

I also like to serve them with a quick Everyday Side Salad or this Cheesy Cauliflower Rice that, yes, makes the little ones eat cauli without complaints! Fish and cauliflower in one kid-friendly meal, ha!

Homemade Gluten Free Fish Sticks Recipe

Servings: 30 fish sticks

Prep Time: 15 minutes mins

Cook Time: 20 minutes mins

Total Time: 35 minutes mins

Crispy, crunchy fish sticks made with fresh fish and gluten-free breading, this kid-favorite meal is way healthier than the store-bought version!

5 from 13 votes

Print Pin

Watch how it’s made:

Ingredients

• ½ cup gluten-free all-purpose flour
• ¼ cup coconut milk
• 2 tablespoons ground flax
• 1 cup gluten-free bread crumbs
• ¼ cup Parmesan cheese or vegan Parmesan topping
• 1 teaspoon ground paprika
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 pound cod fillets

Instructions

Prep:

• Preheat oven to 425F. Line a baking sheet with parchment paper, and set aside.
• Add flour to a plate and set aside. Pour the coconut milk into a shallow dish and set aside. In a separate shallow dish, combine the flax meal, bread crumbs, Parmesan, paprika, salt, and pepper.
• Using paper towels, pat dry each fillet of Cod before slicing into ½-inch thick strips.

Coat the fish:

• To dredge, dip each fish piece into the flour, then the milk, and finally, the crumb mixture, coating both sides and pressing lightly to adhere.

Bake:

• Place the fish sticks onto the baking sheet, spacing them about an inch apart, and bake for 20 minutes, until golden brown, flipping once halfway through.

Notes

Don’t need an egg-free version? Omit the coconut milk and flax and use 2 eggs instead.

Equipment

Gluten Free Flour

Kids Lunch Box

Nutrition

Serving: 6 fishsticks | Calories: 121kcal | Carbohydrates: 12.9g | Protein: 6.8g | Fat: 3.7g | Saturated Fat: 2.9g | Cholesterol: 13.8mg | Sodium: 372.5mg | Fiber: 1.4g | Sugar: 0.1g