Gluten Free Fish Sticks Recipe

Bybob sinclair

Here is my simple recipe for delicious, gluten-free fish sticks. They can be made with most white fish, including cod, bass, catfish, and tilapia, which have a buttery texture—ideal when coating and frying.

I use gluten-free all-purpose flour for the baking dip, but you could substitute brown rice flour, or chickpea flour, for a different flavor profile. To the flour, I’ve added seasonings that bring out the fish’s flavor: paprika, garlic powder, and onion powder.

I don’t have a specific measurement for the Parmesan cheese because it really depends on how cheesy you want your fish sticks to be. If you’re not using Parmesan, feel free to increase your portion of nutritional yeast.

The cheese and nutritional yeast are both umami-rich ingredients that will make your sticks taste amazing. When you’ve finished assembling your sticks, bake them in the oven—don’t be alarmed by the slight amount of smoke when first opening the door: that’s the oil being heated.

Ingredients photo for Gluten Free Fish Sticks Recipe

Ingredients

Ingredients photo for Gluten Free Fish Sticks Recipe

Fillets of white fish: Few calories, many proteins, plentiful omega-3 fatty acids.

All-purpose gluten-free flour: Gives structure; appropriate for diets where gluten is a no-no.

Breadcrumbs, gluten-free: Provides a delightful crunch and textures your dish while keeping it gluten-free.

Eggs bind ingredients, offering high-quality protein and nutrients.

Optional, but adds savory flavor and calcium: parmesan cheese.

Powdered garlic: Boosts the taste with a mild, spicy kick.

Olive oil is a fat that can be good for the heart and it helps to make things crisp when you bake or fry them.

Ingredient Quantities

  • 1 pound white fish fillets (such as cod, halibut, or tilapia)

  • 1/2 cup gluten-free all-purpose flour

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon paprika

  • 2 large eggs

  • 1 tablespoon water

  • 1 cup gluten-free breadcrumbs

  • 1/4 cup grated Parmesan cheese (optional)

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 tablespoon chopped fresh parsley (optional)

  • Olive oil or cooking spray, for baking or frying

Instructions

1. Set your oven to 400°F (200°C) to preheat and get a baking sheet ready by lining it with parchment paper. You may use a little olive oil or cooking spray to grease the sheet lightly.

2. Slice the white fish fillets into strips approximately 1 inch wide and 3 inches long for a finger-sized fish stick.

3. In a shallow dish, combine the flour, salt, black pepper, and paprika.

4. Another shallow bowl contains the eggs beaten with the tablespoon of water until well combined.

5. In a separate bowl, mix gluten-free breadcrumbs, Parmesan cheese (if using), garlic powder, onion powder, and chopped fresh parsley.

6. Each fish strip should be dredged in the seasoned flour, with any excess being shaken off.

7. The floured fish strips are dipped into the egg mixture, letting excess drip off—an entire fish doesn’t make it into the flour stage.

8. Evenly coat the fish strips in the mixture of breadcrumbs, pressing gently to ensure that you have an even coating.

9. Position the fish sticks, which have been coated with breadcrumbs, on the baking sheet that has been prepared. There should be some space between the sticks.

10. Preheat the oven and bake for 15-20 minutes, flipping halfway through, until the fish sticks are golden brown and crispy. If you prefer to fry them, use a shallow pan with olive oil and heat it to medium. Fry the sticks for 3-4 minutes on each side. Serve them up piping hot.

Equipment Needed

1. Oven
2. Baking sheet
3. Parchment paper
4. Knife
5. Cutting board
6. Three shallow bowls or dishes
7. Whisk or fork
8. Measuring cups and spoons
9. Tongs or spatula
10. Optional: Shallow frying pan (if frying)
11. Optional: Cooking thermometer (for frying temperature)

FAQ

  • Can I use a different type of fish for gluten-free fish sticks?Certainly! You can use any firm white fish, such as cod, halibut, or tilapia. The key is using a fillet that holds together well during cooking.

  • What can I substitute for gluten-free breadcrumbs?You might use crushed gluten-free crackers or even almond flour as an alternative to still keep it gluten-free.

  • Is the Parmesan cheese necessary in this recipe?Parmesan cheese is optional; you can leave it out and make a dairy-free version. Yes, and it really does give extra flavor to the dish, while the nutritional yeast gives a cheezy umami factor. But no cheese? No problem.

  • How can I make the fish sticks crispier?To achieve a texture that is crispier, think about frying the fish sticks instead of baking them, or using an air fryer with a light mist of olive oil.

  • Can I prepare these fish sticks in advance?Indeed, the fish sticks can be coated in advance and left to sit in the refrigerator for a few hours before you cook them. This makes the coating adhere a little better during the actual frying process.

  • How do I store leftover fish sticks?Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To maintain crispiness, reheat in the oven.

  • Is there a substitute for eggs in the recipe?When eggs must be avoided, a mixture of flaxseed meal and water can be used as an egg substitute: 1 tablespoon of flaxseed meal and 3 tablespoons of water for each egg.

Substitutions and Variations

Fillets of white fish: Use salmon or trout in their place for a variation in flavor.
Use almond or coconut flour in place of all-purpose gluten-free flour and enjoy a nutty taste in your baked goods.
Breadcrumbs without gluten: Substitute with crushed gluten-free cornflakes, which add extra crunch.
Omit Parmesan cheese or a substitute, nutritional yeast, to make the dish dairy-free.
Use avocado oil or coconut oil for frying in place of olive oil; use butter instead when you want a richer flavor.