Adult-Style Gluten Free Fish Sticks

Gluten free fish sticks for children are contain ground fish mixed with plenty of flour and other goodies. This gluten free adult version calls for fresh fish of your choice and then it is breaded, in low-fat egg whites versus whole eggs, rolled in your favorite bread gluten free crumbs and either fried or baked. Adding grated cheese provides additional fat, but plenty of flavor.

Gluten Free Fish Sticks for Adults


Yield: Serves 5

Gluten Free Fish Sticks for Adults

When kids fish sticks just do not meet your taste buds, try these gluten free fish sticks made for adult palates. Their Italian flair and flavorful dipping sauce are perfect for a meal, snack or appetizer.


    For the Fish Sticks
  • 1 lb. white fish or salmon, sliced into sticks
  • 1/2 cup brown rice flour (or white)
  • 1 teaspoon paprika (gluten-free smoked paprika, if desired)
  • 3/4 teaspoon salt, or more to taste
  • 1/4 teaspoon ground white pepper (or black)
  • 1 1/2 cups Gluten Free Seasoned Bread Crumbs Recipe (or 1 cup store-bought + 1/4 cup Kraft grated Parmesan cheese or fresh)
  • 3 large egg whites
  • For the Dipping Sauce:
  • 1/4 cup mayonnaise (some brands/varieties contain corn and those containing vinegar contain yeast)
  • 1/4 cup gluten-free sour cream or Greek yogurt
  • 1 Tablespoon lemon juice
  • 1 Tablespoon freshly chopped flat-leaf parsley
  • 2 teaspoons gluten-free dijon mustard (Grey Poupon, French's or O Organics)


  1. If baking the fish sticks, preheat oven to 425°F and lightly oil a baking sheet and set aside. If frying them, preheat a skillet with enough oil to go to the halfway mark of the fish sticks thickness.
  2. In a shallow bowl, add bread crumbs; and set aside.
  3. In a separate shallow bowl, add egg whites.
  4. In yet another shallow bowl, combine rice flour, salt, pepper, and paprika; and whisk to combine.
  5. Dredge a piece of fish in flour, coat in egg whites, and finally pat firmly into the bread crumbs.
  6. If baking, transfer to the prepared baking sheet; and bake for 15 to 20 minutes depending upon thickness, turning over once. If frying, cook until fish is thoroughly cooked, 7 - 9, depending upon thickness, turning over once halfway through cooking.


Double the recipe for the dipping sauce if you prefer a lot of dipping sauce on your fish sticks.

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