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Kevin Curry

Healthy Crispy Fish Sticks

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Have you ever wondered if there’s a healthy way to eat fish sticks?

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.

This fish sticks recipe is really simple, and the best thing that it has a lot of proteins.

Today I used halibut, but instead of it, you can buy firm white fish like cod or tilapia. Start by cutting fish into long pieces so they resemble slender fillets.

On the other side, take one bowl and mix gluten-free panko breadcrumbs, flakes, parmesan, Italian spice and cayenne.

Add one whole egg and one white in another, separate bowl, and dip fish in that mixture to coat both sides, then in the breadcrumbs.

Preheat the oven to 405F. Place on a baking sheet and bake fish sticks for about 15 minutes, until it’s golden brown. If you have one, use an air fryer instead. It’s a great alternative.

These are great with any sauce. So let’s make one. For today’s sauce I’m using Greek yogurt, red onion, coriander, sea salt and pepper. Mix all of the ingredients together and serve with fish.

Garnish with lemon slices and fresh cilantro. Devour!

These Homemade Fish Sticks are perfectly crunchy and so tasty, you will forget about the frozen and unhealthy ones. It contains only 133 calories, is low in carbohydrates and fats, and contains as much as 17 grams of protein.

This is a quick and easy recipe when guests are announced. It can be served as lunch or healthy snacks. All of your dear friends will surely enjoy it. If you like this recipe and make it, take a photo and share it with us! I really love to hear from you guys.

Healthy Crispy Fish Sticks


* Optional Substitution Note

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 tbsp Italian seasoning
  • 1/4 cup grated/shredded parmesan (reduced fat)
  • 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


Step 1

Set oven to 405F.

Step 2

Cut fish into long pieces so they resemble slender fillets.

Step 3

Mix panko, flakes, parmesan, Italian seasoning and cayenne together in a bowl.

Step 4

Beat eggs together in another bowl.

Step 5

Dip fish in the egg mixture, then the breadcrumbs.  Place the pieces on a baking sheet or rack.

Step 6

Bake for 15 minutes at 405F.

Step 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:

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Cook 15min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!