Gluten Free Fish Sticks

Ditch the frozen fish sticks and upgrade to a homemade version that’s crispy, flaky, and irresistibly delicious! These gluten-free fish sticks are seasoned to perfection, delivering a mild flavor that’s perfect for picky eaters and seafood lovers alike. With a tender, flaky interior and a golden, crunchy exterior, they deliver all the satisfaction of classic fish sticks without being greasy or overly fishy.

The best part? No deep frying! You’ll get that crave-worthy crispiness without the extra oil, calories, or messy cleanup. This recipe is 100% gluten-free, making it an allergy-friendly option that doesn’t skimp on flavor or texture. Pair them with ketchup and tartar sauce (or pop ’em into my Easy Fish Tacos), and you’ve got a meal that easily outshines anything from the freezer aisle.

These Gluten Free Fish Sticks Are Better Than Store-Bought

Forget frozen fish sticks! Here’s why you should make your own from scratch:

• Mild flavor (and not too fishy). Made with fresh cod (ideally), these fish sticks have a clean, subtly salty taste perfect for picky eaters or those still deciding where they stand on seafood.
• Flaky and crisp texture. These bad boys feature tender fish on the inside with a crispy coating on the outside. They’re not greasy. They’re not tough. They’re perfect.
• No deep frying needed. This recipe allows you to enjoy that golden, crispy crust you love without the extra oil, calories, and mess that go along with deep frying (or pan frying, for that matter).
• Gluten-free goodness. Unlike the vast majority of store-bought and restaurant-made fish sticks, these are 100% gluten-free! Hurray for an allergy-friendly alternative that doesn’t sacrifice flavor or texture!

What You’ll Need

Time to head to the grocery store! Here’s a shopping list for you. Be sure to scroll to the recipe card below for precise measurements.

• White fish – I prefer cod, but feel free to use your favorite white fish. See my notes below on fresh vs. frozen fish.
• Large eggs – If you can only find smaller eggs, just use another egg or two.
• Milk – I like whole milk, but 2% will also work. Dairy free? Go ahead and use your favorite plant-based milk. Just make sure it’s unsweetened and unflavored.
• Gluten-free 1:1 flour – I like King Arthur’s Measure for Measure Flour, but any gluten-free all-purpose flour blend should work.
• Gluten-free breadcrumbs – Pick your favorite. If you can’t find any, you can run some gluten-free crackers through a food processor to make crumbs.
• Seasonings – I used garlic powder (plain or seasoned is fine), paprika, onion powder, salt, and black pepper. Feel free to add your own spin, though, with smoked paprika, dried herbs, or [insert your favorite savory seasoning here].
• Spray cooking oil – The spray factor really does make a difference. Otherwise, you’ll have a bear of a time trying to distribute the oil evenly (and lightly).
• Parsley – This is an optional garnish. I love it, though. That pop of green really elevates the dish.
• Optional additions for serving – Serve these fish sticks with a couple of lemon wedges, some ketchup, and/or tartar sauce if you’d like. Some people like fish sticks and vinegar, but it’s not really my thing.

Fresh vs. Frozen Fish

Fresh fish offers the best texture and flavor, but frozen fish is a great alternative and works just as well if thawed correctly!

To get the best results, make sure it’s defrosted properly, either by leaving it in the fridge overnight or placing it in a ziploc bag in a bowl of cold water. Swap out the water every 30 minutes or so until the fish has thawed. Then, follow the recipe just as you would with fresh fish!

How to Make Gluten Free Fish Sticks

Now that you have your ingredients gathered, here’s a quick overview of how to make these crispy, crunchy fish sticks. You’ll find more detailed instructions in the recipe card below.

Tips for Success

If you’ve never made fish sticks before and you’re feeling a little nervous, don’t fret! Just pay attention to these tips and tricks, and you’ll be cookin’ like a pro in no time:

• Quality fish. Whether you’re using fresh or frozen fish, quality matters! For fresh fish, look for a mild, clean smell, firm texture, and moist appearance. If using frozen, choose packages without ice crystals or freezer burn, and thaw properly in the fridge (or in cold water) before using.
• Even pieces. When slicing the fish, aim for even pieces (2-3 inches long, 1/2 inch thick) to ensure even cooking.
• Shake off the excess. Shake off the excess flour from the fish sticks before dipping them in the egg wash. This will help ensure an even coating, prevent clumps, and keep the breading from getting soggy.
• Use a wire baking rack if you have one. Placing the fish on a wire rack allows hot air to circulate evenly around each piece, yielding perfectly crisp results. You don’t need to use one, but if you have one, do it!
• Don’t crowd the baking pan. Leave space between each piece of fish on the pan to prevent steaming, which can lead to soggy breading.
• Check for doneness. You’ll know the fish sticks are ready when the fish flakes easily with a fork. If it resists, pop the pan back in the oven for a few more minutes and then test again.

How to Store and Reheat

• Refrigerator. Once fully cooled and sealed in an airtight container (such as a ziplock), these fish sticks will keep in the fridge for up to 4 days.
• Freezer. Seal any fully cooled leftovers in an airtight freezer-safe container and store them in the freezer for up to 6 months. You can reheat them directly from frozen (see my next point).
• To reheat. To reheat leftover fish sticks, preheat your oven to 375°F. For refrigerated fish sticks, bake for 6-10 minutes. For frozen, allow 10-15 minutes or until they’ve crisped up and are heated through.