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

Ingredients

• 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
• pepper
• 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.