Gluten free fish sticks are easy-peasy to make and this recipe allows you so many choices! Accommodate the pickiest of eaters in your family. Choose the type of fish, the shape of your “sticks,” your favorite seafood seasonings, and the dip. Our daughter loves to help make the tartar sauce. She and Dave make it a different way every time!
To help you make a sustainable fish choice, the Monterey Bay Aquarium Seafood Watch is fish friendly and has a sustainable seafood program that rates the health of most species of fish that we eat. The website also provide education and recommendations. Click here for more information.
Substitutions: Do you need to substitute an ingredient? Click here.
An important note: this recipe successfully uses Flour Farm Organic Gluten Free Flour Blend. This blend is found online at Amazon.com or in a few local grocery stores. If you are unable to locate it please send us a message, and our team will get it out to you. If you choose to make this with another flour blend, please note that your results may differ.
LOVE & Peace – Teri
P.S. Flour Farm gives back. We are committed to bringing healthy food to members of our community. If you are looking for equipment or ingredients used to make this recipe, please consider supporting Flour Farm and 2nd Harvest by clicking on the Amazon Associate links provided below. We donate 50% of the profit made from Amazon purchases to 2nd Harvest, which is a local organization dedicated to feeding our children, our community and helping those in need. You will be sent directly to Amazon.com; we do not store any of your information. Thank you and share the love.
Products from Amazon.com
Recipe Inspiration: Simple fish dinners
Photos by DuPree Productions
Our Favorite Fish Tacos
Equipment: Digital scale (preferred), Heavy bottom skillet or baking sheet if baking, Tongs, Bowls (s, m) Shallow dish, Measuring cups & spoons, Paper towels, Serving plate, Digital instant-read thermometer (optional)
Before You Dive In – Prep:
- Heat on medium-high 1/4 inch of oil in a large, heavy bottomed skillet OR
- Preheat the oven to 400 degrees Fahrenheit (204 degrees Celsius). Place unbleached parchment or silpat mat on baking sheet.
- Slice the fish fillets into desired shape, thickness and number of pieces. Rinse and pat dry.
Choose Gluten Free, Non-GMO, & Organic Ingredients.
- 36g (1.3 oz) Flour Farm Organic Gluten Free Flour Blend (1/3 C)
- 45g (1.6 oz) Gluten Free Panko or Breadcrumbs (2/3 C)
- 28g (1 oz) Grated Parmesan Cheese (1/3 C)
- 1/2 tsp Pink Himalayan Salt (3g)
- 1/4 tsp Ground Black Pepper
- Optional: Add your favorite seafood seasoning here (we use Borsari to taste)
- 2 Large Pasture Raised Eggs
- 1 lb (16 oz) Prepared Fish Fillets (454g – see note above)
- Favorite Oil for Pan Frying or Drizzle for Baking – we use Avocado Oil
Read prep note above before you begin.
Step 1: In a medium bowl, whisk together all dry ingredients. Transfer the blend to a shallow dish such as a pie dish.
Step 2: In a separate bowl, beat the eggs.
Step 3: Fish should be rinsed and pat dry. Dip each piece in the egg and then dredge through the flour mixture. Set aside on a plate.
Step 4: IF PAN FRYING, follow steps 4-6. The oil should be at least 350 degrees F. To check the temperature without a thermometer, toss a piece of coating in the oil. If the piece starts to sizzle and turn a golden color – you are good to go.
Step 5: Gently place fish in the hot oil. You may need to work in batches depending on the size of your skillet and the number of fish pieces. Cook for about 2-4 minutes and turn. Fish is ready to turn when the bottom is turning a deep golden brown, and you can see the color of the fish beginning to change from the lower half. Do not burn.
Step 6: Use tongs to turn fish when ready. Cook the other side until a deep golden brown. Remove from oil and transfer to a plate lined with a paper towel. Serve right away.
Step 7: If BAKING, follow steps 7-9. Drizzle oil onto the parchment. Place fish pieces on the parchment and then drizzle with oil. Alternatively, you can spray them with oil if you have an oil mister.
Step 8: Bake for about 10 minutes and then turn fish and bake the other side. The length of time depends on the thickness of your fish, so be watchful. Bake on the the other side for about 10 minutes. Your fish is done when it reaches a golden color and feels firm to the touch.
Step 9: Remove from the oven and transfer to a serving dish. Eat while hot out of the oven.
Enjoy with your favorite dipping sauce!
To store: Place fish sticks in an air tight container for up to two days. It is best to avoid plastic wrap because the fish tends to get soggy.
To freeze: Place fish sticks in a freezer safe container and freeze for up to a month. We recommend reheating in the oven on 300F until heat through.
The nutrition information provided below is for the coating only without the optional seasoning salt.
- Serving Size: 25g
- Calories: 110
- Sugar: 0g
- Sodium: 480mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 5mg
Keywords: Gluten Free Fish Sticks