Crispy Fish Sticks with Sweet Potato Wedges and Roasted Fennel
Oven-crisp cod sticks with a lemon-dill crumb, golden sweet potato wedges and caramelised roasted fennel.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 600 g cod fillets, cut into thick strips
- 60 g tapioca flour, for the crumb
- 700 g sweet potatoes, cut into wedges
- 2 fennel bulbs, cut into wedges
- 4 tbsp olive oil
- 2 tbsp fresh dill, chopped
- 1 lemon, zest and juice
- 1 tsp sea salt
- 1 avocado
Method
- Heat the oven to 230°C and line two sheet pans.10 min timer
- Toss the sweet potato wedges and fennel with olive oil and salt, and roast.15 min timer
- Press the fish strips into the tapioca flour mixed with dill, lemon zest and salt.
- Roast the fish until golden and it reads 63°C/145°F and flakes thick and opaque.15 min timer
- Set aside the kids' share of fish sticks and wedges before the lemon goes on.Kids’ plate comes out here
- Squeeze lemon over the grown-ups' fish and scatter with the rest of the dill.
Kids’ plate: Fish Stick Dippers with Sweet Potato Wedges
On the plate: Golden fish sticks and sweet potato wedges, plain, before the lemon and dill go on.
Make it a game: Park a wedge on the plate as an island and sail a fish-stick submarine in to dock.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Cassava-flour crumb and olive oil — no grains, dairy, eggs, nuts or seed spices.
- Hashimoto's thyroiditis: Gluten-free and soy-free; lemon zest and fresh dill season the fish.
- Pregnant: Low-mercury cod, nothing raw, unpasteurised or alcoholic; cooking temperature is in the steps.
- Toddler (1–3): Flaked fish and soft wedges in a small portion, with avocado on the side.
- Kid (4–12): Crisp sticks to dip, mild lemon flavour, avocado alongside.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.