A kid-friendly dinner favorite, now healthier and allergy-friendly! Crunchy Baked Homemade Gluten-Free Fish Sticks made without the oil, eggs, dairy, soy, or nuts! This easy 4 ingredient recipe takes just 20 minutes and can be meal prepped for a quick freezer-friendly option!
Did you grow up eating fish sticks? Frozen fish sticks from a box, baked in the oven, and just so greasy (but so delicious)? I mean, if it wasn't chicken nuggets, it was fish sticks to change up the protein, right? With a side of boxed Kraft mac & cheese and loads of ketchup? The ultimate! Thank you mom for serving this comforting kid's food to me while I was still "food innocent". But I think every child should be able to enjoy some fish sticks; healthier fish fingers and without the gluten and the major allergens (besides fish!) getting in the way.
Fish sticks. The kid-friendly way to introduce children to fish. The kids would have fish sticks and the parents would enjoy actual fillets of fish. Maybe not even that. Many adults don't like fish, are scared off by cooking fish, or find it to expensive. Of course, we Americans, had to make fish easier, cheaper, and turn something super healthy and nutritious into processed frozen sticks of garbage. Using the cheapest white fish (Pollock), breaded and fried in a while host of unhealthy ingredients. Not to mention, gluten, eggs, soy, dairy, nuts, etc.
Well, enough is enough, and now is the time to freshen-up the 'ole frozen fish sticks, make them healthy and nutritious, gluten-free and allergy-free, but still perfect for little hands (or adults hands) to dip and munch! These gluten-free fish sticks are just as easy as anything your could buy from the freezer section of the store. They're only 4 ingredients and bake up in 18-20 minutes. Simple, delicious, crunchy, and no oil or frying involved!
How do you make these gluten-free fish sticks?
The only ingredients you need are: a light white fish (like Tilapia), 1 bag of gluten-free multigrain tortilla chips (I used my favorite), ½ cup of brown rice flour, and 2 flax eggs! All you have to do is cut the fish up into sticks, dip them first in the flour, then the flax eggs, then the crushed chips. Bake them in the oven and bam! Delicious, super healthy, whole grain and seedy, crunchy, not greasy, fish stick perfection! Kid-loved and mom-approved! Not just something for the kids, but a meal the entire family can enjoy for dinner!
What should you serve these fish sticks with?
Like I said, a side of vegan mac & cheese would be perfect with these fish sticks (although....vegan?). Anyway, some tater tots, yucca fries, maybe even some smiley face fries! Something that would go great with all that ketchup I know you'll be dipping this fishy sticks in (bbq sauce works too!)! A kid-friendly family meal ready in 30 minutes? It can be done and your hard work cooking won't go to waste, because EVERYONE will be devouring this yummy meal!
You could totally use whatever type of healthy tortilla-style chip you'd like, but I really recommend these Utz gluten-free mutligrain tortilla chips! They're made with flax, sesame, sunflower, quinoa, corn, and brown rice so you're getting a great dose of healthy gluten-free whole grains and seeds! Basically, these are the healthiest, yummiest, easiest, gluten-free fish sticks you can make!
Crunchy Baked Homemade Gluten-Free Fish Sticks
Crunchy Baked Homemade Gluten-Free Fish Sticks (Top 7 Allergen-Free)
A kid-friendly dinner favorite, now healthier and allergy-friendly! Crunchy Baked Homemade Gluten-Free Fish Sticks made without the oil, eggs, dairy, soy, or nuts! This easy 4 ingredient recipe takes just 20 minutes and can be meal prepped for a quick freezer-friendly option!
- Cook Time: 18 mins
- Total Time: 18 mins
- Yield: 16 1x
- Category: Main
- Cuisine: American
Ingredients
- 2 lbs White Fish (I used Tilapia)
- 1 10oz Bag Utz Gluten-Free Multigrain Tortilla Chips (crushed)
- ½ Cup Brown Rice Flour
- 2 Flax Eggs (2 TB Milled Flax Seed + 6 TB Water)
- Any Optional Seasonings*
Instructions
- Preheat the oven to 400°F.
- Cut the fish into 4-inch strips, for about 16 fish sticks.
- Pour the crushed chips on to a plate, pour the flour on to another plate, and have the prepared fax eggs mixed and ready in a bowl.
- First dip each fish stick in the flour, next the flax egg, and then roll it around in the crushed chips.
- Place the coated fish sticks on a Silpat or parchment paper lined baking sheet.
- Bake the fish sticks in the preheated oven for 18-20 minutes.
Notes
*I didn't feel these needed anymore flavor with the chips I chose to use. But feel free to add seasonings like pepper, onion powder, garlic, etc. if you'd like! Just add those to the brown rice flour before you begin the coating process.
Nutrition
- Serving Size: 4
Bye-bye, greasy, freezer-burnt, smelly sticks! These crunchy baked homemade gluten-free fish sticks are going to become a staple in your allergy-friendly household and dinner rotation! And if I haven't ingrained it into your minds enough, remember, KETCHUP! (I can feel the childhood comfort just thinking about that combo!)
So tell me:
+ Was your first introduction to fish in the form of fish sticks too?
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Sues
I never ate fish sticks as a kid, but love this healthier homemade version!
Rebecca @ Strength and Sunshine
You can make up for lost time now!
georgie
i love how crunchy these look! Fish sticks are the best!
Rebecca @ Strength and Sunshine
They sure can be delicious!
Courtney
Fish sticks are pretty much the only way for me to get my daughter to eat fish! These look healthy and easy to make - I am definitely going to try making some of these for her.
Rebecca @ Strength and Sunshine
These will be a great version to add to the dinner list!
Chelsea
Oh my gosh. This looks SO amazing and crispy!!! Yummy
Rebecca @ Strength and Sunshine
The perfect healthy crunch!
Samantha
This looks amazing! I am going to try this over the weekend!
Rebecca @ Strength and Sunshine
Great, let me know if you do!
Chrissy
I love how easy there are! We don't have to eat gluten free but I'm all about simple, clean recipes - and these are perfect.
Rebecca @ Strength and Sunshine
They're healthy fish sticks for everyone. Just happens to be allergy-free.
Kasey Ma
OOh this looks great! I'll have to try this 🙂
Rebecca @ Strength and Sunshine
Let me know if you do!
Leigh Suznovich
Love the idea of coating the fish in tortilla strips!! This looks so yummy.
Rebecca @ Strength and Sunshine
And this chips are so chockfull of good things!
Lecy | A Simpler Grace
I used to love fish sticks when I was a kid, but the packaged kind are not that great for you. I am totally trying this recipe!
Rebecca @ Strength and Sunshine
Haha, exactly! So even without allergies, any kid should have these cleaned up fish sticks!
Berlin
Thank you for sharing this. You gave me an idea on what ronserce my boys for school lunch. I have three high school students and everyday, i prepare and cook their school lunch. Sometimes, i run out of ideas what to cook. Thanks for this.
Rebecca @ Strength and Sunshine
Not sure if fish sticks would be a good idea...
Marina
My husband will love it, thanks for the recipes.
Rebecca @ Strength and Sunshine
Glad to hear!
Mallory
These look AMAZING! I love all of the healthy ingredients.
Rebecca @ Strength and Sunshine
Thanks so much! Enjoy!
Erin
Oh yes, I definitely grew up eating fish sticks. Like chicken nuggets it was all about the dipping sauce for me! I don't think you could pay me to eat a fish stick now, but I like that you took that childhood dish as inspiration for a much healthier meal. Great idea!
Rebecca @ Strength and Sunshine
I think you'll want to try these then!
Erin
These fish sticks certainly look better than the ones I ate as a kid. If I catch a fish stick craving, I'd give these a go!
Jenni
Another recipe that is going to be just perfect for my daughter.
Rebecca @ Strength and Sunshine
So glad to hear that! Enjoy!
Liz
Yum! I love this crispy coating---and the addition of flax, too!
Rebecca @ Strength and Sunshine
Flax eggs work double duty here!