Gluten-free fish sticks
Oven-baked cod strips in a crisp gluten-free crumb, with a quick pickle-dill tartar sauce and buttery peas.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 1.5 lb cod fillets, skinless, cut into strips
- 1.5 cups gluten-free panko breadcrumbs
- 2 eggs, beaten
- ½ cup cornstarch
- 3 tbsp olive oil
- ½ cup mayonnaise
- 2 tbsp dill pickles, finely chopped
- 1 lemon, zest and juice
- 1 tbsp fresh dill, chopped
- ½ tsp garlic powder
- ¾ tsp salt
- 2 cups frozen peas
Method
- Stir the mayo, pickles, lemon juice, dill and half the lemon zest into tartar sauce.
- Toss the cod strips in cornstarch, then egg, then the panko mixed with garlic powder.
- Lay the strips on an oiled sheet pan and drizzle with olive oil.
- Take the kids' plain share off one end of the pan now.Kids’ plate comes out here
- Bake until crisp and the fish flakes, about 15 minutes.15 min timer
- Cook the peas until tender and serve everything with lemon wedges.4 min timer
Kids’ plate: Fish stick boats
On the plate: Plain fish sticks, a cup of tartar sauce for dipping and soft peas; lemon left off.
Make it a game: Turn each fish stick into a little boat that sails across the plate into tartar dip waters.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Celiac disease: The crumb is gluten-free panko and cornstarch, so the whole pan is on the table together.
- Kid (4–12): Mild seasoned fish sticks with a dip and sweet peas, heat left off entirely.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. 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: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.