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–+ servings
Kymberley

Easy Gluten-Free Homemade Fish Sticks & How to Make them in the Air Fryer

5 from 2 votes
Crispy and crunchy on the outside, flakey, mouth-watering white fish on the inside. We use tender yet firm cod loin fillets, then surround them in a golden breading made from crunchy gluten-free panko breadcrumbs for the perfect combination of flavor and crispness. Whether you’re creating your favorite fish taco, dipping them in tartar sauce, or scarfing them down as they are, the entire family will love these kid-friendly favorite fish sticks made from real fish and no fillers.
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Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Servings: 3
Course: Dinner, Lunch, Snack
Cuisine: American
Calories: 288
Ingredients Equipment Method Nutrition Notes
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Ingredients
 
 

Equipment

Nutrition

Calories: 288kcalCarbohydrates: 28gProtein: 31gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 136mgSodium: 406mgPotassium: 650mgFiber: 2gSugar: 1gVitamin A: 151IUVitamin C: 2mgVitamin D: 2µgCalcium: 41mgIron: 1mg

Method
 

  1. Cut the fish fillets into approximately 1" x 1” sticks, 3-4 inches long.
    1 pound boneless, skinless Cod loin
    The cut sticks are coated with the flour mixture, then the flour-coated fish is dipped in the egg wash to cover all sides of each portion. Finally, roll in the panko crumbs before placing them on a lightly sprayed air-fryer basket.
  2. Whisk the flour, salt, and pepper in a small shallow bowl.
    1/4 cup gluten-free all-purpose flour, 1/4 teaspoon Salt, 1/4 teaspoon Pepper
  3. In a separate shallow bowl, whisk the egg and water until frothy.
    1 large Egg, 1 tablespoon Water
    Fish fillets cut into approximately 1" x 1” sticks, 3-4 inches long. Flour, salt, and pepper are whisked together in a small shallow bowl. Egg whisked with water until frothy, in a separate bowl. Panko breadcrumbs in a third shallow bowl.
  4. Measure the panko breadcrumbs into a third shallow bowl.
    1/2 cup + 1 tablespoon, gluten-free Panko Bread Crumbs
  5. Pat the fish dry, then thoroughly coat the cut sticks with the flour mixture. Then dip the flour-coated fish in the egg wash to cover all sides of each portion. [1] Lastly, roll in the panko crumbs before placing them on a lightly sprayed air-fryer basket or onto a baking rack positioned over a baking sheet. [2] Repeat until all the fish portions are done.
    The cut sticks are coated with the flour mixture, then the flour-coated fish is dipped in the egg wash to cover all sides of each portion. Finally, roll in the panko crumbs before placing them on a lightly sprayed air-fryer basket.
  6. Lightly spray the top of the fish sticks with the coconut oil spray.
    Coconut cooking spray
    When all the fish portions are done. Lightly spray the top of the fish sticks with the coconut oil spray.
  7. Cook at 375°F (190°C) for approximately 6-7 minutes, flip over, and spray lightly with more coconut oil, then continue cooking for an additional 6-7 minutes or until the coating becomes golden brown and lightly crispy. [3]
    Air fry at 375°F (190°C) for approximately 6-7 minutes, flip over, and spray lightly with more coconut oil, then continue cooking for an additional 6-7 minutes or until the coating becomes golden brown and lightly crispy.
  8. Serve with homemade tartar sauce.
    Fishsticks served with Homemade Better for You Tartar Sauceon a plate.

Kitchen Notes

Footnotes:
[1] Coat all the fish portions following the flour, egg wash, then Panko crumb order until all the sticks are coated. When dredging, tap the excess flour from the fish stick. Then dip quickly on all sides in the egg wash before coating with the Panko crumbs. Do not let the fish stick set in the egg wash because it will become a gooey mess. You’re looking for each fish stick to be lightly covered with the coating. In the final Panko crumb step, you want to lightly press every side of the fish into the coating to get an evenly coated crusty layer.
[2] Depending on the air-fryer you own, you may also position the fish sticks directly into the lightly sprayed air-fryer basket.
[3] Using an instant-read thermometer, the internal temperature should read 165°F (74°C) when the fish sticks are cooked.
Storage Tip:
• Leftover cooked fish sticks can be kept in the fridge for 2-3 days.

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