Finger Foods

Baked Fish Sticks (Gluten-Free made with Flax Meal)


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Say good-bye to store-bought Fish Sticks. You will never go back once you make these easy homemade Baked 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. 

Baked Fish Sticks (Gluten-Free made with Flax Meal)

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 Baked 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!

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.

What goes with 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. Try these other recipes with your Baked Fish Sticks:

What you need to make these Baked Fish Sticks:

Ingredients:

  • White Fish (I use cod)
  • Flax Meal
  • Oat Flour
  • Eggs
  • Dried Oregano
  • Dried Basil
  • Garlic Powder
  • Paprika
  • Pink Salt
  • Black Pepper

Equipment:

  • Small Mixing Bowls
  • Large Baking Sheet Pan
  • Parchment Paper

How to make Baked Fish Sticks:

  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!

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.

What can Baked Fish Sticks be served with?

Did you like this recipe? You may also want to check out these other Finger Food recipes:

5 from 5 votes
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Baked Fish Sticks

Say good-bye to store-bought Fish Sticks. You will never go back once you make these easy homemade Baked 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

*Please Note:

  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. 
Nutrition Facts
Baked 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. 

Instragram @thepeacheepear

**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



35 Comments

  1. 5 stars
    i so can’t wait to try these, looks amazing!

  2. I would never have thought to put flax in/on fish sticks! I’m looking forward to trying it.

    1. They come out so good! Perfect to make fish tacos too!

  3. I absolutely love fish sticks! What a great way to make something a little healthier… I’ll stop back and leave my thoughts after we try this out! Thanks for sharing(:

    1. Thank you! I would appreciate your feedback very much!

  4. Such a great idea! I would never have thought to use the flax meal as a coating!

    1. Thank you Amber! Yes! And they actually are pretty tasty!

  5. 5 stars
    I’m not a seafood eater, but my kids love fish sticks. I’ll have to pass this recipe on to Hubby!

    1. Hopefully your hubby and the kids will like it too!!

  6. Nadene

    A family favorite! I will have to try it. Thanks for sharing

    1. Let me know how you like them!

  7. Jenn JG

    5 stars
    These look delicious! I have never tried fish stick before, maybe its time for something new! This recipe looks easy enough to try!

    1. I don’t eat them much because typically you find hem frozen and I like my fish fresh. These are super easy to make!

  8. Wow what a great recipe my toddler likes fish sticks so I will have to try this out for her, cause those store bought ones just aren’t healthy at all

    1. Thank you Tola! Yes the store ones are always frozen too. I like my fish fresh.

  9. I love adding a little flax where ever I can! This is a great idea!

    1. Flaxseeds are so great! I love using the meal in a lot of recipes too!

  10. Meagan

    We love to eat fish so will need to give these fish sticks a try!

    1. These are super fresh and yummy! Definitely a must try!

  11. Marjie Mare

    Every day, we learn something new, I will have to try to add flax seed in my fish sticks. I will give it a try probably Friday. Thanks for sharing.

    1. Let me know how they turn out if you get to try them!

  12. What a different idea to use flax meal as the breading for fish sticks! I’m with you, I’ve never really cared for fish sticks for the same reasons you mention, but these sound really good. I may have to try it.

    1. The Flax meal gives it so much more nutrition! Especially compared to store bought fish sticks. Let me know if you try them!

  13. I actually have been meaning to make something like this for my son. I have all the ingredients so I think I will actually make this recipe. Thank you for sharing!

    1. That’s great to hear! Let me know once you try them!

  14. 5 stars
    This looks super yummy and healthy! Love that kind of combo.

    1. Thank you Tosha! Definitely yummy and healthy!

  15. 5 stars
    I don’t usually eat fish, but this recipe looks really tasty! I usually try to supplement with fish oil since I don’t eat fish. The seasonings you used in the recipe seem very flavorful!

    1. We’re big fish eaters here. My daughter prefers it over any other meat. The seasonings are pretty flavorful!

  16. This is such perfect timing! I’m just about to start more finger foods for my 8 month old and she would love these!!

    1. That’s great! I’m sure she will love these! These were one of my daughter’s first finger foods too.

  17. Fran

    This sounds amazing. Do you know if there is anything I can use to replace the egg? 🙁

    1. You can use a flax or chia egg!

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