This is the finned version of our chicken fried steak recipe. Fat and protein coming together to conquer taste buds all around the world. Who in the world didn’t eat fish sticks as a child? This is a recipe for the entire family to enjoy eating. For more ideas on kid-friendly recipes, you should check in with the talented Sarah Fragoso at everydaypaleo. com. Her Everyday Paleo book and blog have been hugely successful in helping busy families live healthier, paleo lives!
18 ounces (500 g) cod or catfish
½ cup (75 g) coconut flour
½ teaspoon garlic powder
¼ teaspoon black pepper
½ cup (75 g) almonds, finely chopped
½ cup (50 g) pecans, finely chopped
2 large eggs
1 tablespoon (15 ml) olive oil
- Rinse fish and pat dry with a paper towel. Cut into 3- to 4-inch (7–9 cm) lengths. Try to make them all the same thickness.
- Preheat your oven to 450°F (235°C).
- In a medium bowl, combine coconut flower, garlic powder, and black pepper. Place the finely chopped nuts on a small plate and whisk the eggs in a medium bowl until they begin to froth.
- Coat the fish in the flour mixture and pat to get rid of excess. Dip the floured fish into the egg and then into the chopped almonds. Press the fish into the almonds to they stick well on all sides.
- Place strips on well-oiled baking sheet. Use the olive oil to drizzle on each and bake for about 20 minutes. They’ll be golden brown and ready to go.
Plan Ahead—Have Tartar Sauce (recipe here) or Cave Ketchup (recipe here) ready before you start.
Variations—Try this with salmon or any flaky fish you can cut into strips.
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Fish stick-o-liscous is the grain-free answer to a childhood favourite, and grown-ups go back for seconds. Cod or catfish strips get a crunchy shell of coconut flour, chopped almonds and pecans, and egg, then roast hot until golden and ready for dunking.
Pro Tips
- Cut the fish into 3- to 4-inch (7–9 cm) lengths of even thickness so every stick finishes at the same moment and nobody gets the dry one.
- The coating order matters: coconut flour first (shake off the excess), then egg, then press the fish firmly into the chopped almonds and pecans so the nuts grip on all sides.
- A very hot 450°F (235°C) oven is what makes these crunchy rather than soggy; drizzle each stick with olive oil before baking to help the nut crust colour.
- Finely chop the almonds and pecans — big pieces won't stick, and a fine chop gives you an even, golden crust like the classic breadcrumb version.
- These are best straight from the oven, but leftovers re-crisp on a baking sheet at 425°F (220°C) for a few minutes.
Frequently Asked Questions
What fish works best for fish sticks?
Cod or catfish are ideal — firm, mild, and flaky without falling apart. Whatever you choose, pat it very dry so the coconut flour coating sticks properly.
Are these fish sticks paleo?
Yes: the breading is coconut flour and chopped almonds and pecans held on with egg, baked in olive oil. No breadcrumbs, grains, or dairy anywhere in the recipe.
Can I make fish sticks in an air fryer?
Yes. Coat as written, place in a single layer, spritz lightly with oil, and air fry around 390°F (200°C), turning once, until the nut crust is golden and the fish flakes.
How do I keep the nut crust from falling off?
Shake off excess coconut flour, let the egg drip briefly, and press the fish into the nuts firmly on all sides. Chilling the coated sticks for 10 minutes before baking also helps the crust set.
Recipe Card
Ingredients
Method
- Rinse fish and pat dry with a paper towel.
- Cut into 3- to 4-inch (7–9 cm) lengths. Try to make them all the same thickness.
- Preheat your oven to 450°F (235°C).
- In a medium bowl, combine coconut flower, garlic powder, and black pepper.
- Place the finely chopped nuts on a small plate and whisk the eggs in a medium bowl until they begin to froth.
- Coat the fish in the flour mixture and pat to get rid of excess.
- Dip the floured fish into the egg and then into the chopped almonds. Press the fish into the almonds to they stick well on all sides.
- Place strips on well-oiled baking sheet. Use the olive oil to drizzle on each and bake for about 20 minutes. They’ll be golden brown and ready to go.
