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You are here: Home / Dietary Styles and Allergens / Casein-Free / Baked Fish Sticks

Baked Fish Sticks

September 28, 2011 by KerryAnn 4 Comments

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My posts may contain affiliate links. If you buy something through one of those links, you won't pay more but we will receive a small commission. That helps keep the blog up and the free recipes coming. Thanks!

Fish sticks are an easy way to get seafood into your kids without a fight.  These are a great replacement for the frozen variety loaded with gluten and chemicals.

If you’re introducing fish to your children, cod has a reputation for being a mild fish.  Flounder, however, has a lower mercury listing than cod or mahi mahi.  While tilapia has a reputation for being mild, I don’t recommend it as farm-raised tilapia is fed a truly disgusting mixture.  The infamous “so basically it’s me and you standing in a toilet against 300,000 poo-eating fish” episode of Dirty Jobs cemented my refusal to eat tilapia.

If you’d like to see a table with info on mercury levels in different types of fish so you can make an educated decision, I recommend you check out the NRDC’s article on Mercury Contamination in Fish- A Consumer’s Guide. You can also look at the FDA’s released data on the actual levels found in testing.

Baked Fish Sticks

Hands-on: 18 minutes
Hands-off: 12 minutes
Serves 4

1 pound of firm white fish, cut into nuggets (cod, wild-caught tilapia, mahi mahi, flounder, etc…)
1 cup flour (we like sorghum)
2 Tbs Parmesan cheese, optional
1 tsp salt
¼ tsp pepper
Dash cayenne
2 Tbs – ¼ cup mayonnaise
3 Tbs coconut oil or butter, melted

Preheat oven to 425. Line a cookie sheet with parchment and set aside.

In a shallow pie plate, combine the flour, Parmesan, and spices. In a separate shallow plate, place 2 Tbs mayo. Take each piece of fish and coat it with a thin layer of mayo followed by the breading. Set on the parchment paper. Repeat with remaining fish. Drizzle with melted fat. Bake for approximately 12 minutes, until fish flakes with a fork.

You can substitute crushed cereal, potato flakes, seasoned bread crumbs, and the like for the flour and possibly omit the cayenne and Parmesan. Of the gluten-free flours, we think the flavor and texture of sorghum works best in this recipe.

 

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Filed Under: Casein-Free, Fish, Gluten-Free, Lunch, Main Dish, Menu Mailer, Nut-Free, Packaged Replacements, Products, Recipes, Soy-Free, Sweetener-Free

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

Reader Interactions

Comments

  1. Amanda Rose says

    September 28, 2011 at 4:53 pm

    KerryAnn,

    I managed to miss that episode of Dirty Jobs. Ewwww.

    I have not tried mayo in this way. I’ll have to check it out. Thanks

    Amanda
    Amanda Rose recently posted..Epazote: How to Use, Where to Buy Epazote

    Reply
  2. Marti says

    April 20, 2012 at 9:52 pm

    I love this recipe and make it regularly. I usually use halibut but have wanted to try salmon just to shake things up! :o)

    Reply

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    April 6, 2014 at 1:41 pm

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Meet KerryAnn

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

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