This gluten-free fish sticks recipe helps you make fish sticks that are crunchy on the outside and soft and tender on the inside. They are made with 5 simple ingredients, including cod, pork rinds or bread crumbs, milk, an egg, and oil. I use mild white cod because it has no strong fishy flavor, making it perfect for kids and picky eaters. Make them in your air fryer in under 20 minutes.
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❤️ Sandi’s Recipe Summary
Quick Bite: These homemade fish sticks are so good, partly because of the super yummy crispy coating. I used crushed pork rinds, which add so much flavor. I also tested a few other coatings, including crushed gluten free pretzels, crackers, and bread crumbs. I also tested my fish stick recipe with Just Egg and made the recipe easy to modify to avoid most allergens.
When our kids were young, they loved fish sticks. They are fun to eat with your hands, and you can dip them into a variety of dips, such as ketchup, this gluten-free ranch dressing, or even this tangy curry dipping sauce. This is a delicious, healthier, gluten-free alternative to store-bought fish sticks.
For this gluten-free fish fingers recipe, I used a new coating I recently saw at the grocery store: pork rinds. I have not had a pork rind since I was a kid, but I do remember their crispy, crackly texture and flavor. I knew it would be worth testing them as a coating for these fish sticks. If you cannot find them, you can also use breadcrumbs, panko, crushed crackers, pretzels, or corn chips.
If you love using your air fryer, you should check out more of my gluten-free air fryer recipes! If you need help deciding on what air fryer to get, I have a great list of air fryers for gluten-free families. Using the right air fryer is really important, especially if the whole family isn’t gluten free!
Ingredient Notes and Easy Swaps:
For the full list of ingredients and amounts, please go to the recipe card below.
- Pork Rinds – Pork rind crumbs turned out so much better in this recipe than I expected. They add a salty, unique, kid-friendly flavor.
- White Fish – Cod is my first choice, mostly because it is so mild in flavor, but firm enough to hold its shape. You can also use salmon. Choose fish that is not too flaky, so your fish sticks will hold together.
- Milk and an Egg – Helps the coating stick. Use Just Egg if you need to avoid eggs; any unsweetened non-dairy milk works well if you are dairy-free.
- Cooking Oil Spray – If you are air-frying these, you need to spray them with an oil that has a high heat smoke point. Using the right oil will affect the flavor and help the fish sticks so they crisp up. Do not use olive oil.
Fun Coating Ideas:
Adapting this recipe to vary the flavor is easy…often you can make these fish sticks with ingredients already in your pantry! Sandi’s Tip: If using a non-traditional coating like corn chips or pretzels, grind them finely in a food processor for better sticking power and even browning.
- Gluten Free Bread Crumbs or Panko – You can use store-bought or make these Gluten-Free Bread Crumbs from scratch!
- Crushed gluten-free crackers – If using crackers, look for plain buttery or saltine-style crackers (not seeded). Schar makes a gluten free table cracker that works very well as a coating.
- Crushed gluten-free pretzels – Bold, salty, crunchy. Snyder makes some flavored gluten free pretzels that are tasty in this recipe.
- Crushed corn chips – Adds a toasty corn flavor. Use plain or lightly salted varieties.
If you are looking for another popular air fryer recipe to try pork rind crumbs on, try my air fried Gluten-Free Chicken Cordon Bleu.
How to Make Crispy Gluten-Free Fish Sticks (Step-By-Step)
Step 1: Place the cod fillets on a cutting board, pat them dry with a paper towel, and then cut them into evenly sized sticks.
🔑 Sandi says: If your fish was previously frozen, it must be fully thawed. It is very important to pat them dry with paper towels. This helps the breading stick better and prevents any sogginess.
Step 2: In a shallow bowl, whisk together 1 egg and 2 tablespoons of milk (dairy or non-dairy, both work). This mixture helps the coating adhere to the fish pieces and get nice and crispy.
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Step 3: In a second bowl, add the gluten-free coating. Dip each fish stick into the egg mixture, then roll it in the coating. Press gently so the crumbs stick well.
👀 Sandi Says: If your coating is not sticking, chill the coated sticks for 5-10 minutes before cooking. This gives the breading time to adhere.
Step 4: Spray the air fryer basket with a generous coating of oil to prevent the fish sticks from sticking. Do not use olive oil. Place the fish sticks in the basket, spaced out so they are not touching each other, then spray the tops of the fish sticks with the oil.
🔑 Sandi’s Tip: Gluten-free coatings like pork rinds or panko tend to brown faster than wheat-based ones. This is because they often contain more fat or sugar, which caramelize more quickly; keep an eye on the timing to avoid over-browning.
Step 5: Air-fry at 375°F for 12 to 14 minutes, flipping halfway through if needed. They are done when the fish sticks look golden, and the internal temperature reaches 145ºF. I like using this digital thermometer to check the temperature inside.
Oven Directions:
If you do not have an air fryer or prefer to bake the fish sticks, follow the directions above. Instead of putting them in an air fryer basket, put them onto a parchment paper-lined
- Follow all of the directions above, from cutting the fish to mixing the coating to dipping and coating the fish pieces. You still want to spray them with a little oil to help them crisp up.
- Bake at 375ºF for 15-20 minutes or until the gluten-free fish fingers are crispy. Baking time may vary a little depending on how thickly you cut the fish sticks.
Dipping gluten-free cod fish sticks is all the rage! If you love finger foods that can be dipped, try these Gluten-Free Chicken Nuggets too! If you are looking for another kid-friendly recipe, my kids alo love these Gluten-Free Pigs In A Blanket.
Storage and Freezing Tips:
- Refrigerator: Store leftover gluten-free fish sticks in an airtight container in the fridge for up to 3 days. Reheat in the air fryer for 4-5 minutes or in the oven at 325ºF until warmed through and crispy.
- Freezer: Flash-freeze cooked fish sticks on a baking sheet until solid, then transfer them to a freezer-safe zipper bag or container. They’ll stay fresh for up to 4 months.
- To Reheat from Frozen: Reheat in the air fryer at 350ºF for 12-15 minutes, or bake in the oven at 350ºF for 15-20 minutes. No need to thaw, which makes it so easy!
Frequently Asked Questions:
Yes! You can easily use gluten free panko. Add 1/3 cup panko, 1/4 cup grated parmesan, and 1/2 tsp garlic powder to a bowl and mix. Add salt and pepper to taste and use this instead of pork rinds.
Yes! Readers have tested this recipe successfully with Just Egg.
I love to use a mild white fish to make my fish sticks. Cod and tilapia are my favorites because they hold together well.
Yes! After coating the raw fish sticks, place them on a baking sheet and flash-freeze until solid. Transfer them to a freezer-safe bag. Bake or air fry directly from frozen, adding 3-5 minutes to the cooking time.
This is a fun, gluten-free fish sticks recipe for kids. If you enjoy cooking with your kids, here are 12 more fun recipes to make with your kids.
More Gluten-Free Air Fryer Recipes:
- Gluten-Free Air Fryer Cod – If your kids like these fish sticks with cod, try making them another delicious cod recipe.
- Fluffy Gluten-Free Dinner Rolls (Make them in your air fryer!)
- Air Fryer Loaded Twice-Baked Potatoes – These potatoes are loaded with chicken, bacon, and cheese.
- Easy Honey Garlic Air Fryer Salmon – This is another recipe my kids liked. The honey garlic adds so much flavor.
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💬 Did you make this gluten-free fish sticks recipe? I would love to hear how it turned out! Your feedback helps others (and helps me keep improving these recipes for you). ⭐⭐⭐⭐⭐
Air Fryer Gluten Free Fish Sticks
Equipment
Ingredients
- 1 cup crushed pork rinds * see note
- 12 ounces cod filets * see note
- 1 large egg (or Just Egg)
- 2 tablespoons milk or non-dairy
- 1 tablespoon light oil
- salt and pepper to taste
Instructions
- Take 12 ounces cod filets and slice them into sticks with a sharp knife.
- HINT: If your fish is wet, pat it down with paper towels. This will help the breading stick better.
- Add 1 large egg (or Just Egg), 2 tablespoons milk or non-dairy, and salt and pepper to taste to a bowl and whisk. Add the fish and turn them around in the mixture to coat all sides.
- Put the fish into the crushed 1 cup crushed pork rinds or gluten-free panko. Make sure the fish pieces are coated all around.
- Spray half of the 1 tablespoon light oil in the air fryer basket. This will help prevent them from sticking. Do not use olive oil. Place the fish sticks in the air fryer basket, then spray the tops of the fish sticks with the remaining oil.
- Cook the fish sticks at 375º F for 10-12 minutes. If your fish sticks are thick, you may need to cook them a couple of minutes more.
- See notes for baking instructions.
Notes
- You can use cod, tilapia, or another mild white fish. Salmon also works, but it may not hold its shape as well as the cod.
- There are pork rind crumbs in stores in the bread crumb area, usually in the spice section of your grocery store. You can also buy pork rinds and grind them in a food processor, which is cheaper.
- Alternative coatings: gluten free bread crumbs, panko, crackers, pretzels, or corn chips. Use a food processor to grind the corn chips or pretzels.
- Dip them in ketchup, ranch dressing, or any of your favorite dips.
- These air fryer gluten free fish sticks will keep up to 4 days in the refrigerator. You can also freeze them in a freezer-style zip bag. Freeze them flat until they are frozen. Thaw in the oven or air fryer.
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SPECIAL NOTE
Please know that every gluten free flour blend has a different starch to grain ratio. If you use a blend I didn’t test, my rule of thumb is to add more flour if your dough or batter is wet and add more liquid if the dough or batter is too dry!
Nutrition
Nutrition Disclaimer
Nutritional information is an estimate provided to you as a courtesy. You should calculate the actual nutritional information with the products and brands you are using with your preferred nutritional calculator.
I truly hope you enjoy this recipe. I have been testing and creating gluten-free recipes for over 15 years. Creating gluten-free recipes that do not taste gluten-free is my goal for every recipe. Sometimes I only have to test a new recipe a couple of times, and others it takes multiple times. I do this so you get reliable, delicious results every time!
Due to an egg allergy I can’t use an egg. Can you suggest a substitute?
Hi Sandra, You could use Just Egg, a liquid egg replacer.