These Gluten Free Fish Sticks use a breading with almond flour and quinoa to make a healthy baked fish stick for kids, served with a delicious honey yogurt dipping sauce.
This post is sponsored by ASMI. All opinions are my own.
Have you ever thought about including seafood in your kid friendly gluten free meals? Cod is very easy to cook with and takes on so many flavors easily (remember these cod sliders?)
Today’s recipe is great for kids and adults, alike. Maybe you’re looking for great fish recipes for lent, or just healthy fish recipes for kids because these make for great finger foods for toddlers!
Either way, this gluten free fish sticks recipe for kids is a true winner and one of the best gluten free dinners for kids.
Why Alaska Seafood?
We still like to test new ways to incorporate seafood into Camryn’s meals and snacks, aiming for the two servings/week goal.
We always buy Wild Alaska seafood because it’s sustainable and high quality, and cod, especially, is usually available fresh or frozen year-round. Alaska is the nation’s largest source of wild-caught seafood.
Alaska seafood is harvested seasonally and available frozen, canned and smoked year round.
Cod is a firm, moist fish with a slightly sweet flavor, full of B-Vitamins. Since cod adapts well to most cooking methods, they are perfect for making fish sticks.
What You Need For Gluten Free Fish Fingers
- Alaska cod, cut into 1 inch filets
- Almond flour
- Shredded cheese (I used parmesan)
- Garlic powder
- Italian seasoning
- Basil, for garnish
These gluten free cod fish sticks with Alaska cod are so tasty! Seasoned with herbs, cheese, and coated with a crunchy coat of quinoa, these are healthy ingredients for your little ones.
I’m really a fan of the quinoa coating on these homemade fish sticks, it makes them so fun and unique.
Easy Greek Yogurt Dip
- Greek Yogurt (I used plain)
- Honey Dijon
Dips made with Greek yogurt are my absolute favorite because they’re rich and creamy, and full of nutrients, too. Plus, this easy Greek yogurt dip has only 3 ingredients.
You can adjust measurements as necessary to make it sweeter or less sweet for you and your little ones.
We also use the dip as a greek yogurt vegetable dip, too. It’s so versatile and good with many things.
How To Make Gluten Free Fish Breading
To make the breading for these Alaska cod fish sticks, you’ll have 3 separate bowls.
The first will be a mixture of almond flour, cheese and spices. The second will be your bowl of eggs, and the third will be the toasted coconut.
You’ll dip your Alaska cod fillets into the almond flour, then soak them in the egg mixture, and finally, drudge them in the quinoa for the final, crunchy coating.
Then, line them up on your baking sheet.
How Long To Bake Fish Sticks
Since we’re baking at such high heat, you only bake for 15-18 minutes, meaning this snack or meal can be ready quickly!
Gently flip the cod filets halfway through baking to ensure they get equally baked.
Can You Freeze These Quinoa Fish Sticks
Yes! Once you have your Alaska cod filets breaded with the gluten free fish breading, place them in a sealed ziplock bag and throw them in the freezer.
When you’re ready to bake, transfer breaded fish sticks on a baking sheet lined with greased parchment paper.
I hope this healthy gluten free fish sticks recipe makes your meal planning easier and your family meal night that much more delicious!
- 1 ½ cups uncooked quinoa
- 1 lb skinless Alaska cod fillets, sliced into 1 in pieces
- 1 cup almond flour, divided
- 1/2 cup gluten free breadcrumbs
- ½ cup parmesan cheese
- 1 tsp garlic powder
- 3/4 tsp Salt
- 1/8 tsp pepper
- 1 tsp Italian seasoning
- 3 eggs
- Parsley, for garnish (optional)
Honey Yogurt Dressing
- 1/2 cup greek yogurt
- 2 T honey
- 1 T djion mustard
- Line a baking sheet with parchment paper and preheat oven to 425 degrees.
- To toast quinoa, cook quinoa in large skillet over medium high heat for 3-4 minutes, stirring occasionally. Remove from heat and let cool.
- Cut Alaska cod into 1-inch fillets, or the size of desired fish sticks.
- In a small bowl, add 1 cup almond flour. In a separate bowl, whisk eggs. In third, medium size bowl, combine toasted quinoa, parmesan cheese, spices and gluten free breadcrumbs. Dip Alaska cod fillets into first almond flour bowl, then into the eggs mixture, then finally coat with quinoa mixture. Press filet lightly to get breading to adhere.
- Gently place fish sticks on baking sheet, spacing each about ½ inch apart. Garnish with parsley or extra Italian seasoning, as desired. Squeeze juice from lemon over filets.
- Bake for 8-10 minutes. Flip and bake for 8-10 more minutes.
- While the fish sticks are baking, make your yogurt dipping sauce. Mix yogurt, honey and dijon mustard in small bowl. Adjust amounts to desired sweetness.
- Once fish sticks are done baking, let them cool for 5-10 minutes. Garnish with more lemon, parsley and enjoy.
Use more or less fish, as needed and adjust breading as needed.
Did You Make This Recipe?
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