gluten free fish sticks frying

Gluten Free Fish Stick Recipe – Baked or Fried


I have loved fish sticks since I was in private school and they served fish sticks every for lunch Friday out of respect for the Catholic students who did not eat meat on Fridays. In fact, it was the only edible meal served at my high school. Since I stopped eating gluten, I’ve stopped eating fish sticks, so, finally, I have put together this fabulous recipe for gluten free fish sticks. You can fry them or bak them, and the baked ones are very, very close to being as good as the fried, so have them your way.

Gluten Free Fish Stick Recipe – Baked or Fried
Serves 4
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Cook Time
45 min
Cook Time
45 min
  1. 1 lb. Cod or Flounder, sliced crosswise into 3/4″ strips. I used Trader Joe’s frozen Alaska Cod Fillets, Wild Caught. They have good pedigree and you can pick out packages that will make good sized fish sticks.
  2. 1/2 Cup gluten free all-purpose flour. I keep Bob’s Red Mill in my pantry.
  3. 1 teaspoon sea salt
  4. 3/4 teaspoon black pepper
  5. 3 eggs
  6. 1 Tablespoon milk or half & half
  7. 1 Cup gluten free bread crumbs (see below for recipe)
  8. 3/4 Cup finely grated Parmesan Cheese
  9. 2 Tablespoons Olive Oil
  10. High heat healthier cooking oil (such as Peanut or Rice Bran (from Trader Joe’s)) if you are going to fry the fish sticks
  1. If you are going to bake the fish sticks, pre-heat your oven to 400 degrees. If you are going to fry the fish sticks put about 1/4 inch of oil in a large fry pan and prepare to heat it.
  2. If you haven’t already done it, cut the fish into fish stick size strips.
  3. Mix the gluten free flour, salt and black pepper and put it into a large brown paper lunch bag or, if you don’t have a bag, into a shallow medium bowl.
  4. Mix the gluten free bread crumbs and the Parmesan Cheese and place in a shallow medium bowl. Drizzle the 2 Tablespoons Olive Oil onto the bread crumb mixture and mix well (using your fingers) until it literally disappears into the bread crumbs (it will). This provides for a better browning.Whisk the eggs and milk together and place into another shallow medium bowl.
  5. Whisk the eggs and milk together and place into another shallow medium bowl.
  6. Start heating the oil, if you are frying. Keep an eye on it so it gets to 350 degree when the fish are ready.
  7. Drop the fish into the brown paper bag with gluten free flour and shake gently until the fish are completely coated with flour. Shake off any lose flour from each piece and place on a baking sheet covered with parchment paper.
  8. Once all the pieces are coated with flour, drop 6 or so pieces into the egg mixture, thoroughly coat and remove all pieces to the bread crumbs, throughoughly coat, and put the individual fish sticks back onto the parchment paper. Repeat in batches until all of the fish sticks are breaded.
  9. If you are frying, make sure your oil is good and hot and place the fish sticks into the oil (in batches if necessary) and cook until golden on the bottom. Flip and cook until the fish is completely cooked. Remove to paper towels until all the fish is cooked, and serve hot, with your favorite tarter sauce, dipping sauce or plain.
  10. If you are baking, place the fish sticks on a cooking rack or top half of a broiler pan. Cook for about 15-20 minutes, until the bread crumbs are browned. Serve hot.
  1. Makes about 20 fish sticks. Recipe Gluten Free Bread Crumbs: Pre-heat oven to 200 degrees. Take a loaf of gluten free whitish bread, such as Udi’s Gluten Free (available at Trader Joe’s). Place the bread, crusts and all, torn, in batches into a food processor. Turn on the food processor and let it run until the bread is thoroughly processed into bread crumb sized bits. Pour the bread crumbs onto a baking sheet, and spread evenly. Repeat until you have processed the entire loaf and all the bread crumbs are on the baking sheet. Place the baking sheet into the oven and bake, turning the crumbs every 15-20 minutes, until they are completely dried. Sometimes I will cook for 30-45 minutes, then simply turn off the oven and leave the crumbs inside, while I go out for a while. When I get back, the bread crumbs are ready. That’s it. It makes about 4 cups of Gluten Free Bread Crumbs that can be used in any recipe calling for bread crumbs.
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