Flax Fish Sticks

Say good-bye to store-bought Fish Sticks. You will never go back once you make these easy homemade Flax Fish Sticks. They are so tasty, and nutritious. They’re so meaty, flaky and crunchy on the outside. Gluten-free and made with flax meal for a boost of nutrients. 

Flax Fish Sticks

Fish sticks are such a classic kid’s food. In this recipe we are turning these classic sticks into a nutrient-dense food. Store-bought fish sticks can be loaded with unhealthy additives and over processed ingredients. Making them at home is a much better option as you can use fresh fish and know exactly what ingredients you’re putting in them.

Fish is one of the healthiest foods we can consume. They provide so many health benefits and are a great part of any healthy diets. They are especially beneficial for kids as they are growing and developing. My daughter has loved these Flax Fish Sticks since she was a baby and they’re still a favorite in our home.

Serve these fish sticks with some chips, fries, or coleslaw. They are great to make for a classic fish and chips dish. You can make them for lunch or dinner and they’re guaranteed to be a hit!

Ingredients needed to make Flax Fish Sticks:

• White Fish– I like to use cod but you can use any other white fish.
• Flax Meal– Adds fiber and other nutrients.
• Oat Flour– Keeps these fish sticks gluten-free and nut-free.
• Eggs– Binding agent.
• Spices and Herbs– Dried oregano, dried Basil, garlic powder, paprika, pink sea salt, and black pepper.

Equipment needed to make Flax Fish Sticks:

• Small Mixing Bowls– For prepping eggs, flax meal and oat flour for coating the fish with.
• Large Baking Sheet Pan– To bake fish sticks on.
• Parchment Paper– To line baking sheet pan with preventing the fish sticks from sticking to it.

How to make Flax Fish Sticks:

• Step 1– Preheat oven at 350 degrees. Line a large baking sheet pan with parchment paper. 
• Step 2– Dab fish filets dry with a paper towel. Lay each filet vertically in front of you. Cut each filet into small-medium size sticks. Season fish with salt and pepper if desired. Set aside. 
• Step 3– In a small mixing bowl, combine flax meal with oregano, basil, garlic powder, paprika and pink salt.
• Step 4– Take 2 small plates and another small mixing bowl. In front of you arrange dishes in following order: plate, bowl, plate. 
• Step 5– Add oat flour to first plate. Crack and whisk egg in small mixing bowl. Add seasoned flax meal to last plate. Bring prepped fish sticks back and place next to you. 
• Step 6– Take each fish stick and coat in oat flour and set aside. Repeat this step for all sticks before moving to next step (avoids bigger mess). 
• Step 7– Take each fish stick coated with oat flour and dip into whisked egg. Remove excess liquid with edge of bowl. Then dip into seasoned flax meal and coat generously. 
• Step 8– Arrange coated fish sticks on baking sheet pan as you prep them. Then place them in preheated oven and bake for 8-10 minutes. 
• Step 9– Remove fish sticks from oven and very carefully flip fish sticks over using thongs. Return back to oven for another 5 minutes. 
• Step 10– Let fish sticks cool-down a bit and serve with your favorite dipping sauce. Enjoy!

Tips and Substitutions:

1. If you are anticipating baking these fish sticks to freeze– Be sure to use fresh fish. Do not use previously frozen fish
2. This recipe is meant to be for infants and toddlers– Spices are kept to a minimum for this reason. If you would like to make these for older kids and/or adults, feel free to add more spices to your liking. 
3. Use any white fish you prefer– I like using cod but halibut is also a great fish to use in this recipe.
4. Substitute for oat flour– You can use blanched almond flour.

How to serve Flax Fish Sticks:

Fish sticks are great to serve with a great variety of foods. Chips, fries, coleslaw, roasted potatoes, roasted veggies etc. Serve them with a delicious dip like ketchup or Tatar sauce.

What to serve Flax Fish Sticks with:

• Grilled Summer Veggies
• Corn on the Cob
• Roasted Harvest Veggies
• Honey-Ginger Roasted Carrots
• Baked Sweet Potato Fries
• Garlic Parmesan Parsnip Fries

Flax Fish Sticks FAQ’s:

Are fish sticks healthy?

As long as they are homemade fish sticks, then yes they can be pretty healthy. Store bought fish sticks are just fish covered in breadcrumbs and deep fried. These homemade flax fish sticks are baked and made with fresh and clean ingredients. These fish sticks are rich on fiber, protein and more essential nutrients.

What fish is used to make fish sticks?

The best kind of fish to make fish sticks are any white fish like cod or haddock. They are meaty, flaky and hold perfectly inside the batter or breading. These fish are also tasty and comforting.

Can you freeze fish sticks?

Fish sticks are freezer friendly and can be kept frozen from 1-2 months. You can keep them in a freezer bag, silicone bag or any freezer friendly container. Thaw in the fridge overnight or run under cold water for a few minutes. Place them back in the oven for 8-10 minutes or reheat on the stovetop. Do not recommend using the microwave to reheat as it gives the fish a rubbery texture and alters it’s taste.

*Please note: If you are anticipating baking these fish sticks to freeze, be sure to use fresh fish. Do not use previously frozen fish. 

Meal Prepping it:

These Baked Fish Sticks are great for meal prep. You can make them ahead and keep in the fridge for 1-2 days. They are also freezer friendly and can be kept frozen for 1-2 months. Make them ahead and freeze some for busy nights. They make for a healthy and nutritious lunch or dinner. Especially for kids.

Did you like this Flax Fish Sticks recipe? You may also like these other Finger Food recipes:

• Gluten-Free Chicken Tenders (with Honey-Mustard Sauce)
• Chicken and Veggie Meatballs
• Red Pepper Cheddar Egg Bites
• Zucchini Quinoa Egg Bites
• Quinoa and Spinach Salmon Cakes with Dill and Lemon Yogurt Dip

5 from 5 votes

Print

Flax Fish Sticks

Say good-bye to store-bought Fish Sticks. You will never go back once you make these easy homemade Flax Fish Sticks. They are so tasty, and nutritious. They're so meaty, flaky and crunchy on the outside. Gluten-free and made with flax meal for a boost of nutrients. 

Course Side Dish

Cuisine American

Keyword Baked Fish Sticks

Prep Time 20 minutes

Cook Time 15 minutes

Total Time 35 minutes

Servings 22 Fish Sticks

Calories 52 kcal

Author Angelica Arias

Ingredients

• 1 lb white fish (I used Cod)
• 1/2 cup flax meal
• 1/4 cup oat flour
• 2 eggs
• 1 tbsp dried oregano
• 1 tbsp dried basil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp pink sea salt
• salt and pepper to taste to season fish

Instructions

1. Preheat oven at 350 degrees. LIne a large baking sheet pan with parchment paper.

2. Dab fish filets dry with a paper towel. Lay each filet vertically in front of you. Cut each filet into small-medium size sticks. Season fish with salt and pepper if desired. Set aside.

3. In a small mixing bowl, combine flax meal with oregano, basil, garlic powder, paprika and pink salt.

4. Take 2 small plates and another small mixing bowl. In front of you arrange dishes in following order: plate, bowl, plate.

5. Add oat flour to first plate. Crack and whisk egg in small mixing bowl. Add seasoned flax meal to last plate. Bring prepped fish sticks back and place next to you.

6. Take each fish stick and coat in oat flour and set aside. Repeat this step for all sticks before moving to next step (avoids bigger mess).

7. Take each fish stick coated with oat flour and dip into whisked egg. Remove excess liquid with edge of bowl. Then dip into seasoned flax meal and coat generously.

8. Arrange coated fish sticks on baking sheet pan as you prep them. Then place them in preheated oven and bake for 8-10 minutes.

9. Remove fish sticks from oven and very carefully flip fish sticks over using thongs. Return back to oven for another 5 minutes.

10. Let fish sticks cool-down a bit and serve with your favorite dipping sauce. Enjoy!

Recipe Notes

Tips and Substitutions:

1. 1. If you are anticipating baking these fish sticks to freeze– Be sure to use fresh fish. Do not use previously frozen fish
   2. This recipe is meant to be for infants and toddlers– Spices are kept to a minimum for this reason. If you would like to make these for older kids and/or adults, feel free to add more spices to your liking. 
   3. Use any white fish you prefer– I like using cod but halibut is also a great fish to use in this recipe.
   4. Substitute for oat flour– You can use blanched almond flour.

1.  

1.  

1.  

Nutrition Facts

Flax Fish Sticks

Amount per Serving

Calories

52

% Daily Value*

Fat

 

2

g

3

%

Saturated Fat

 

0.4

g

3

%

Trans Fat

 

0.001

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

1

g

Cholesterol

 

25

mg

8

%

Sodium

 

124

mg

5

%

Potassium

 

114

mg

3

%

Carbohydrates

 

2

g

1

%

Fiber

 

1

g

4

%

Sugar

 

0.1

g

0

%

Protein

 

6

g

12

%

Vitamin A

 

72

IU

1

%

Vitamin C

 

0.03

mg

0

%

Calcium

 

22

mg

2

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

*Number of total servings in estimated. Actual number of servings may vary depending on your own personal preference in portion sizes.

**Nutritional values shown are general guidelines for 1 serving using the ingredients listed above. These numbers do not reflect and may vary depending on substitutions, additions and/or different brands and/or other ingredients that may be used. 

**Disclaimer: This post may contain affiliate links and sponsored content. All the opinions are my own and I only recommend products I use in my own home with my own family. 

*Post updated as of 3/20/20