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Home Meals Gluten-Free Healthy Crispy Fish Sticks

Healthy Crispy Fish Sticks

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This post is also available in: Spanish

We’ve all been there! That craving for comfort foods can be pretty strong, especially around the holidays. Before spoiling all your hard work, try this healthier spin on a family classic.

Ingredients for about 10 fish sticks:

  • ~1.5 lb halibut (or firm white fish like cod or tilapia)
  • 1/2 cup gluten free panko breadcrumbs
  • 2 tbsp coconut flour
  • 1/2 cup amaranth flakes (OR whole grain flakes, no sugar)
  • 1/4 cup grated/shredded parmesan (reduced fat)
  • 1 tbsp Italian seasoning
  • 1 tsp cayenne pepper
  • 1 egg + 1 egg white

Ingredients for lemon dipping sauce:

  • 1/2 cup 2% Greek yogurt
  • 1/4 cup red onion chopped (OR 1 tbsp onion powder)
  • 1/2 tsp coriander
  • juice from 1/2 lemon
  • sea salt & pepper to taste

Quick steps:

  1. Set oven to 405F.
  2. Cut fish into long pieces so they resemble slender fillets.
  3. Mix panko, flakes, parmesan, Italian seasoning and cayenne together in a bowl.
  4. Beat eggs together in another bowl.
  5. Dip fish in the egg mixture, then the breadcrumbs.  Place the pieces on a baking sheet or rack.
  6. Bake for 15 minutes at 405F.
  7. Mix all of the ingredients together for the dipping sauce and season with sea salt and pepper to taste.

Approximate macros for 1 of 10 fish sticks WITHOUT dipping sauce:

133 calories, 9g carbs, 3g fat, 17g protein, 1g fiber, <1g sugar

 

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