Gluten Free Fish Sticks

Fish sticks are a favorite of almost every kid I know.  I was glad when I found this gluten free version.  It’s filling, and a great comfort food for those cold evenings, but it also easily transfers to a spring supper on the back patio.  There is something about fish sticks with a side of fresh peas and a squeeze of lemon that makes me very nostalgic for my childhood!  Try this recipe (courtesy of Glutenfreeda, Inc) and enjoy a meal your whole family will love!  Don’t be surprised if this makes it to your most requested dish list!  This recipe is also dairy free, for those of you seeking a dairy free meal idea.


  • 3 eggs, lightly beaten
  • 1/2 cup gluten free all purpose flour or sweet rice flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 Tablespoons unsalted butter (or non-dairy alternative), melted
  • 1 Tablespoon gluten free dijon mustard
  • 1 Tablespoon fresh lemon juice
  • 1 Tablespoon fresh dill, chopped
  • 1 cup cornmeal
  • 1/2 teaspoon cayenne pepper
  • 1-1/2 pounds cod or other white fish filets
  • Lemon wedges, for garnish


  1. Preheat oven to 475°F.
  2. Lightly beat eggs and place in a plate. On a separate plate, combine gluten free flour, salt and freshly ground black pepper and place on a plate. In another small bowl, combine melted butter, gluten free Dijon mustard, lemon juice and dill. On another shallow plate,  combine cornmeal and cayenne pepper.
  3. Cut cod fillets into 3-inch by 3/4-inch strips. Preheat 2 baking sheets in oven until hot, about 5 minutes. Brush baking sheets with oil, set aside.
  4. Dip fish, 1 strip at a time, into the egg, then dredge through gluten free flour mixture. Dip floured fish into the dijon-lemon mixture and finally, dredge through cornmeal-pepper blend, turning to coat evenly at each step.
  5. Place fish sticks 1-inch apart on prepared baking sheets. Bake until outsides are golden brown and fish is opaque at the center, about 6 minutes per side.
  6. Garnish with lemon wedges and serve!

This recipe is easy to do and the perfect way to enjoy your “Fish Fridays” during the Lent season.  I hope you enjoy these gluten free and dairy free fish sticks as much as we did!

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