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Chicken nuggets and fish sticks are two iconic kid food items sold at every grocery store, listed in most kid’s menus and found in nearly every home.
Finger foods are loved by kids because they can be dipped and eaten with their hands.  Parents love them because they are easy to fix for dinner and for the lunchbox!
Since my daughter began eating gluten-free, I’ve been on a mission to remake all her favorite foods healthier and allergy friendly.
Most store bought frozen fish sticks are a mixture of processed seafood. Full of carbs, fillers, unidentifiable ingredients and sodium; they aren’t the healthiest or nutritious.
In my homemade version, I know exactly the ingredients my child is eating.Â
This recipe is free from gluten, nuts, dairy, and eggs. We made ours using vegan parmesan topping and coconut milk, but you may substitute per your preferences and needs. I’ve also up’d the nutrition and omega-3′s by adding ground flax to the breading.
MOM Tip: Make your own gluten-free bread crumbs by re-purposing bread crusts and scraps from lunches. It’s not only waste-free, but will save you from spending the extra money to buy specialty items. Simply store the scraps and crusts in a freezer bag and process them as needed for bread crumbs.
Ingredients
- 1 lb. of cod fillets, cut into 1/2 thick slices
- 1/2 cup of gluten-free all-purpose flour
- 2 tbsp. of ground flax
- 1 cup of gluten-free bread crumbs
- 1/4 cup of vegan parmesan topping
- 1/4 cup of coconut milk
- 1 tsp of Paprika
- 1/2 tsp of salt
- 1/2 tsp of pepper
Directions
- Pour flour onto a plate, set aside. In a shallow dish, pour coconut milk and set aside. In another dish, mix together bread crumbs, vegan parmesan topping, ground flax, paprika, salt, and pepper.
- Dip the fish into the flour making sure both sides are coated evenly and thin. Move on to dip flour coated fish into the milk and wet both sides. Finally, move fish piece onto the crumb mixture. Coat both sides with crumb mixture using your hands, lightly pressing to adhere.
- Place them onto a sheet of parchment paper when coated and repeat.
- --At this point you can freeze or bake--
- Preheat oven to 400 degrees. Arrange fish sticks on a baking sheet with cooking spray or lined in parchment paper.
- Bake 20-25 minutes, flipping once half way through.
- Recipe yields 32-35 fish sticks
If anyone would like help or suggestions finding brands that fit your allergen needs, please let me know and I’d be glad to advise!
Thanks for this recipe Keeley! My youngest daughter had bad asthma & I took her off wheat and it literally disappeared. We are a mostly GF and meatless family so the occasional fish recipe is a delight for all four of my kids!
Thank you Cindy! That’s so wonderful she’s doing better!
My daughter has been made a 180 since going GF, as well. Enjoy the fish sticks!!
Great site and work! How did I miss you???
we are not sure but hang with us! we have lots of allergy friendly foods and fresh lunch ideas!
Where did you find the vegan Parmesan?! My son is exclusively bf and has a billion and one intolerances. I’ve been living off of plain meat and veggies for months I need more variety so I can’t wait to try this recipe! If you have any made w/o dairy,soy,corn,peanuts or treenuts, and honey that would be awesome! Thanks!
The one I use is made by Galaxy foods and purchase it through amazon. Check out the allergy friendly recipes on our site under the recipes menu. we have gluten free, egg free dairy free recipes all the time.
Have you come across any bread crumbs that are gluten free, as well as egg, soy and dairy free? The bread I have found for her doesn’t crumble well even when dried out to make bread crumbs. Thanks!
Hi Heather! First let me ask what method are you using to dry them out? We use Udi’s gluten nut dairy and soy free bread scraps for crumbs all the time. :)
Another alternative that I know of is Ian’s Natural Foods.
Unfortunately, Udi’s has eggs, which my daughter can’t have. The only bread I have found for her is an Ener-G bread. To dry it out I have tried putting it in the oven at a low temperature. Not sure if it is the texture of the bread that just doesn’t work quite right or not. I will keep trying! I think my next step is trying making bread on my own! Thanks for all the great info!
Oop missed the egg free too. I’ve had Ener-g brand too but have not made crumbs with that particular brand, however you’re right there is a texture difference for sure. Making your own might serve well. Can you do oats?
I thought you couldn’t cook fish sticks in the microwave, so how do you serve them in your kids lunches?
You bake them, as per the recipe above.
There’s nothing wrong with reheating them in a microwave however they do lose their “crispness”, so bear that in mind or enjoy at room temperature. Thanks!