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Gluten Free Fish Sticks

These Gluten Free Fish Sticks, made with fresh fish, are the perfect meal for Fish Friday’s. They’re crispy, crunchy, kid (and adult) friendly, they’re easy to make and they’re a better option than the super processed store-bought version.

Gluten Free Fish Sticks from What The Fork Food Blog

Gluten Free Fish Sticks


Do you love it?

We do. I’ve always been a big fan of salmon and other white fish. Adam didn’t really grow up eating it though so he was really introduced to it by my family.

I remember the first time he tried salmon when we were at my parent’s house, he was sooo skeptical, as he tends to be with any new-to-him foods. Luckily he loved it and didn’t have to force it down out of politeness.

Fish and other seafood make a really great choice for weeknight meals since it cooks so quickly – way faster than any other animal protein. We really enjoy sockeye salmon, as it can be grilled, roasted, pan fried, you name it.

However, we most often buy wild caught Alaska cod, which is exactly what I used for these gluten free fish sticks.

Cod is a mild tasting white fish with nice firm flesh that’s perfect for slicing into fish sticks. Because the fish is firm, it doesn’t fall apart when you’re cooking it or when you pick it up but it’s still tender enough that it flakes when you bite into it.

It’s a great choice of fish for this type of dish. (Bonus: You can also use these fish sticks for fish tacos. Hello, Taco Tuesday!)

It’s also mild enough that my girls will eat it without any issue. These gluten free fish sticks have a great crunch from the bread crumb coating that you’d expect when biting into a fish stick.

These are actually crunchier and crispier than anything you’d buy, and for me, a good fish stick is all about that crunch (and good fish). But really, that crunch ❤️

Gluten Free Fish Sticks from What The Fork Food Blog

If you guys haven’t cooked your own seafood yet, I highly recommend it. It isn’t nearly as intimidating as you would think. First of all, you can get your fish already cut into fillets at your seafood counter and there’s very little actual prep work on your end.

You’re not de-scaling it, pulling out bones, or filleting it yourself. All you need to do is cut into your little fish sticks. All the hard work is already done for you.

Gluten Free Fish Sticks from What The Fork Food Blog

These gluten free fish sticks are a great go-to meal in our house. I actually like to make quite a bit extra when I make them because they freeze so well.

Just cool completely, store in a freezer bag, and freeze until needed. When it comes time to reheat, just heat on a baking sheet in your oven at 425 degrees for 15-20 minutes.

If you’re looking for something quick and easy to go with this meal, try my Easy Italian Salad or Strawberry Kale Salad.

Whether this will be your first time preparing fish at home or your 100th, enjoy!

Be sure to follow me on Instagram and hashtag #whattheforkfoodblog or tag @whattheforkfoodblog – I love seeing what you make!
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Gluten Free Fish Sticks

4.57 from 44 ratings
These Gluten Free Fish Sticks, made with fresh fish, are the perfect meal for Fish Friday’s. They’re crispy, crunchy, kid (and adult) friendly, they’re easy to make and they’re a better option than the super processed store-bought version.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 8
Print Rate Pin


  • 2 lb. Alaskan Cod fillets I used the loin cut*
  • 2 1/2 C gluten-free breadcrumbs plain
  • 1/2 C gluten-free all-purpose flour
  • 1 tsp garlic powder
  • 3/4 tsp onion powder
  • 1/2 tsp paprika
  • 3 eggs
  • 1/4 C milk
  • canola oil for frying
  • salt
  • pepper


  • Preheat oven to 200 degrees.
  • Cut the cod into 3x1 inch strips (think classic fish stick shape) and season with salt and pepper. Set aside while setting up the dredging station.
  • Add flour to a small bowl and set aside.
  • In a medium size bowl, combine the breadcrumbs, garlic powder, onion powder and paprika. Mix well.
  • In a third bowl, whisk together the eggs and milk.
  • To dredge, dip the Alaskan cod into the flour, then the egg mixture and finally the breadcrumbs. Set the dredged fish sticks on a plate while finishing the rest.
  • Heat 1/4-1/2 inch of canola oil in a heavy bottomed skillet over medium heat. When hot, fry the fish in batches for about 3-5 minutes TOTAL, flipping once halfway through for even browning and cooking.
  • When the fish is done, remove it from the pan and place on a paper towel lined plate to soak up any excess oil. Place the fish on a sheet pan in the oven at 200 degrees to keep it hot while the remaining fish cooks. Serve hot.


You can use more or less fish, just adjust the amount of dredging ingredients as necessary. [br][br]I freeze leftovers in a freezer bag and reheat on a baking sheet in a 425 oven for 15-20 minutes.

Nutrition Information

Serving: 1g | Calories: 158kcal | Carbohydrates: 28g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 62mg | Sodium: 27mg | Potassium: 43mg | Fiber: 2g | Sugar: 1g | Vitamin A: 163IU | Vitamin C: 0.05mg | Calcium: 25mg | Iron: 1mg


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Nutrition Facts are estimated and aren't always accurate. Please consult a doctor or nutritionist if you have special dietary needs.

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

4.57 from 44 votes (41 ratings without comment)

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Recipe Rating

  1. Katie Crowder says:

    Is it possible to make these and also freeze them? My kids love fish sticks but I’d love to have some in the freezer ready to go!

  2. Melissa says:

    Hi! Could I fry these in olive oil or avocado oil?

  3. Sandy Wolfgang says:

    5 stars
    These turned out yummy, but I was wondering if you could bake them instead of frying

  4. Judy says:

    5 stars
    I made this tonight and all I can say is WOW! Absolutely delicious! Tastes as good (if not better) than getting fish at a chain restaurant. My husband, who is not GF, like it as well and commented that he was surprised it was GF. Keeper recipe! Thank you 🙂

  5. Alexis says:

    Your fish stick recipe is amazing! It was a huge hit!

  6. Adrienne bishop says:

    Really great recipe! I used the 4C gluten free bread crumbs randomly because and I had them and I highly recommend them. I also used almond milk since I’m dairy free and it worked great! Very tasty!

  7. Rebekah says:

    About how many fish sticks does this recipe make?

  8. Angela says:

    5 stars
    These were so great in ease and taste and appearance! They were perfect and my family ate them up!
    I didn’t have any gluten free bread crumbs so I made gluten free dry toast then Ninja-ed them up. Deff will make again, thanks for the recipe!