Donna Castellano, of The Hanging Spoon blog says: My kids fell in love with fish sticks when they were little, but I could never justify giving them frozen fish from a box, especially when I could whip up a healthier version in less than 15 minutes. Many frozen brands are highly processed making them high in sodium and artificial ingredients. I also prefer to know where the fish I eat comes from- (not something you can usually tell from a box) -whether it’s been farm-raised or wild caught. Farm-raised fish are raised in tanks or enclosures that usually require pesticides and antibiotics to prevent the spread of disease. Wild-caught fish are fish that are caught from the ocean in their natural environment.
I like to use wild-caught cod, when I can get it. My kids prefer the mild flavor and meaty texture of the fish. The thick filet also makes it easy to handle.
I usually buy the fish and take it home and slice it into pieces (sticks). I coat the fish in almond flour (giving an added boost of healthy oils, vitamin E and fiber), egg and breadcrumbs.
The battered fish is lightly fried in olive oil giving it a deliciously rich, crunchy texture.
Any fish the kids don’t finish (or any that isn’t devoured by my husband), I save and use for fish tacos or sandwiches the next day (for me!).
Crunchy Homemade Fish Sticks
- 1/2 cup almond flour
- 2 eggs
- 3/4 cup gluten-free crumbs (or homemade breadcrumbs, but then it's not GF)
- 1 lb cod (any bones removed and cut into 4 inch pieces )
- 4 tbsp olive oil
- kosher salt
- 1 lemon (quartered)
- ketchup or cocktail sauce for dipping (optional)
In three separate bowls, add the flour, egg and breadcrumbs. Season the fish with a little salt and pepper. Lightly dip and coat each piece of fish with flour, egg then breadcrumbs. Heat the oil and fry the fish in a non-stick pan until crispy and golden brown, about 3-4 minutes. Serve with lemon wedges, cocktail sauce or ketchup.
Recipe courtesy of Registered Dietician Donna Castellano of The Hanging Spoon blog (a Jamie Oliver Food Nation Blog Winner!). Find it here.