I love to makeover classic frozen food or quick fix meals to make them with real food ingredients. While I don’t think my kids have ever had frozen fish sticks to compare it to, this fish was still a hit with my four year old for a few reasons. It had a mild fish taste. It’s breaded, which is always a selling point for kids. You can eat it with your fingers. And most importantly, it’s perfect for dipping.
This is not a difficult recipe. The most difficult part is standing by the stove waiting for the fish to turn brown before you flip.
This particular fish stick was made gluten free with blanched almond flour, but you could probably use breadcrumbs or sprouted flour and it turn out just fine if you have nut allergies.
I used tilapia as my fish, but cod would work well too.
Just for a comparison, here are the ingredients for a popular company’s tilapia fish sticks.
TILAPIA, BLEACHED WHEAT FLOUR, VEGETABLE OIL (COTTONSEED, CANOLA, AND/OR SOYBEAN), WATER, ENRICHED BLEACHED WHEAT FLOUR (FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), LESS THAN 2% OF: YELLOW CORN FLOUR, SUGAR, MODIFIED CORN STARCH, SALT, WHOLE WHEAT FLOUR, DEXTROSE, PALM OIL, ONION POWDER, WHEY, BAKING POWDER (BAKING SODA, SODIUM ALUMINUM PHOSPHATE), YEAST, TBHQ (TO PROTECT FLAVOR), NATURAL FLAVORING, ASCORBIC ACID, CITRIC ACID, CARRAGEENAN, TOCOPHEROLS (TO PROTECT FLAVOR).
Here are the ingredients in my madeover recipe: Tilapia, almond flour, egg, salt, coconut oil
See? MUCH shorter list. There’s no need for all those fillers and additives.
Fish sticks- grain free/dairy free
1 lb. tilapia or cod
2 eggs beaten
1 c. blanched almond flour
1 tsp. sea salt
3 T. expeller pressed coconut oil (may need more as you go)
Mix in salt with almond flour in a small shallow bowl. Beat eggs in another small shallow bowl. Set both aside. Heat oil in skillet over medium high heat. Cut fish filets into strips, about 3 inches long and 1/2-1 inch wide. Pat dry to remove excess moisture. Dip the fish strips in egg and then dredge in almond flour. Place the dredged fish stick in the pan with the hot oil. Repeat with as many fish sticks that will fit it the pan, taking care not to over-crowd the fish. Cook the fish a few minutes until golden brown. Then flip the fish to brown an additional few minutes, and move to a plate. Add additional oil if needed and repeat the process with the remainder of the fish. Serve with ketchup, tarter sauce, or aoli for dipping.
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