Tuesday, June 16, 2020

Gluten Free Air Fryer Fish Sticks

Gluten Free Air Fryer Fish Sticks

     I only remember having fish sticks a handful of times growing up. One of them was when I went to my friend's house one evening when I lived in Utah, I must have been eight or nine. I remember going home and asking my mom if we could buy these amazing little pieces of fish that were crispy and and baked in the oven. My mom doesn't really like fish, let alone fish sticks, but she bought them for me a few times and I loved every bite of them! I was really craving fish sticks lately and after looking for all of the gluten free options available I realized I couldn't buy them without corn starch or corn meal as an ingredient. Since I can't have corn I decided to mess around with my own recipe until I made a fish stick that reminded me of those little frozen crispy sticks I had as a child. This grown up version tastes much better. I served them with a dipping sauce I also grew up on, Fry Sauce. When I lived in Utah Fry Sauce was served at every restaurant. It's a mixture of mayo, ketchup, and usually worcestershire and other spices. I made a simple version with what I had on hand and it's the perfect compliment to Fish Sticks and brings me back to my childhood. 

Gluten Free Air Fryer Fish Sticks 

Serves 3


3/4 cup Gluten Free Rice Crumbs from Trader Joe's (or panko or gluten free panko)
1/2 tsp salt
1 tsp dried parsley
2 eggs
3 4 oz. wild caught cod filets

Dipping Sauce

2 TBSP mayo ( I use Sir Kensington's)
2 TBSP ketchup
1 Tsp coconut aminos


1) To make the sauce mix the mayo, ketchup, and coconut aminos in a small dish and refrigerate until ready to use.

2) Place two shallow bowls on the counter. In one bowl crack the two eggs and whisk until smooth.
In the other bowl mix the rice crumbs, salt, and parsley.

3) Pre-heat the air fryer according to your manufacturers instructions. Mine says to preheat for 3 minutes at 400.

4) Spray the bottom of the Air Fryer with olive oil or your choice of oil.

5) Cut the cod into bite size sticks using sharp knife. I get four fish sticks out of each filet.

6) Dip the fish first into the egg mixture to coat, and then into the rice crumb mixture, making sure to press the rice crumbs into the fish on all sides.

7) Once coated place the fish sticks into the air fryer. Do not overcrowd. For the 4 quart air fryer I have I make two batches.

8) Cook the fish sticks at 400 for 5 minutes. Flip the fish sticks over, spray lightly with olive oil, and cook for another 5 minutes until the internal temp is 145.

9) To keep the fish sticks warm and crispy if you make them in batches pre-heat the oven to 200. Place the cooked fish sticks on a metal cooling rack on a baking sheet. This will prevent the bottom from getting soggy

10) Repeat steps 6-8 until all the fish sticks are cooked.

11) Serve with the dipping sauce.


These re-heat really well in the air fryer on the re-heat setting for 4 minutes until crispy.

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