Crispy Gluten-Free Fish Sticks

When our kids were young, they loved fish sticks. They are fun to eat with your hands, and you can dip them into all sorts of yummy dips. This is a great, homemade, gluten-free alternative to store-bought fish sticks.

For this gluten-free fish fingers recipe, I used a new coating I saw at the grocery store: pork rinds. I haven’t had pork rinds since I was a kid, but they seem to be all the rage right now, and I knew I wanted to try them. Crushed crackers, pretzels, or corn chips also work well if you can’t find pork rind crumbs.

Allergen Information and Easy Swaps:

This fish sticks recipe is:

• gluten-free
• nut-free
• soy-free
• Use non-dairy milk if you are dairy-free.
• Reader Tested: Use Just-Egg liquid egg replacer to make these egg-free.

Alternative Coating Ideas:

Adapting this recipe is so 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 it finely in a food processor for better sticking power and even browning.

• Gluten-Free Bread Crumbs or panko – Easy to make from scratch!
• Crushed gluten-free crackers – Use plain buttery or saltine-style crackers (not seeded). Great for kids!
• Crushed gluten-free pretzels – Bold, salty, crunchy.
• Crushed corn-chips – Adds a toasty corn flavor. Use plain or lightly salted varieties.

Ingredient Notes:

For the full list of ingredients and amounts, please go to the recipe card below.

• Pork Rinds – Pork rind crumbs, GF panko, crushed crackers, or pretzels all create a crispy crust. See coating ideas above.
• White Fish (Cod or Tilapia) –
  Mild and flaky, but firm enough to hold its shape. Avoid fish that easily falls apart.
• Milk – Helps the coating stick. Use Just Egg if avoiding eggs; any unsweetened non-dairy milk works well.
• Cooking Oil Spray – If you are air-frying these, you will want to spray them with an oil that has a high heat smoke point over the fish sticks so they crisp up. Do not use olive oil.

Step 1: Place your cod fillets on a cutting board and cut them into evenly sized sticks.

🔑 Sandi says: If your fish was previously frozen, gently pat it dry with paper towels. This helps the breading stick better and prevents 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 stick and crisp up nicely.

🔑 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 quicker; keep an eye on the timing to avoid over-browning.

Step 5: Air fry at 375ºF for 12–14 minutes, flipping halfway through if needed. They’re done when golden and the internal temp is 145ºF.

Fish should have an internal temperature of 145ºF. Use a digital thermometer to test.

Directions for Baked Gluten-Free Fish Sticks:

If you don’t have an air fryer or prefer to bake them, follow the directions above. Instead of putting them in an air fryer basket, put them onto a parchment paper-lined cookie sheet.

• Follow all of the directions above, from cutting the fish to mixing the coating to dipping and coating the fish pieces.
• Bake at 375ºF for 15-20 minutes or until the gluten-free fish fingers are crispy. Baking time may vary depending on how thickly you cut the fish sticks.

Dipping Sauce Ideas:

• Ketchup
• Curry Dipping Sauce
• Gluten-Free Ranch Dressing
• Homemade Salsa