I understand that fish sticks aren’t exactly what comes to mind when you think of gourmet, but I think these are just about as close as you can get. They’re crispy, lemon-pepper infused, healthy, and completely Paleo!
Starting off I used a bag of frozen cod from the grocery store that I let thaw in the refrigerator. Why did I use cod? It’s wild caught in the USA, and a white firm fish we have all come to know and love as the type of fish traditionally used in fish sticks. Simply cut them into thick slices, about 3/4 inch wide, and three inches long. This doesn’t really matter much, just personal preference. Do keep in mind though, that the smaller you cut them the more breading you’ll use up and more calories they’ll have. They would most likely cook quicker if cut smaller as well.
After you’re done cutting up your fish, it’s time to take them over to what I call my dry station. This is also a good time to go ahead and preheat the oven to 425° F. Using arrowroot or tapioca flour, really squish the fish in there firmly to get it packed on as much as you can. If the fish kind of cracks open, try your best to avoid getting any in there so you can keep the integrity of the fish stick. After you’re happy with the fish being completely dry on the outside with your flour, simply tap off the excess flour.
Then going to the wet station, quickly roll your fish on all sides in the beaten egg whites. Don’t waste much time here, so just get this done as quickly as you can and pop your fish into your breading mixture made from a delicious blend of pork rinds, lemon peel, pepper, and parsley. In this final breading station, really spend some effort pressing the breading into the fish firmly. It should stick quite nicely, and let the fish sticks rest on a wire rack while you do the remaining fish.
Bake the fish sticks for 8-10 minutes at 425 F and serve with kale chips and your favorite dipping sauce. These fish sticks are the new Paleo fish and chips! I used tartar sauce I made from homemade mayonnaise and diced gherkin pickles. Mix half a cup of mayonnaise, three tablespoon diced gherkins, 1/2 teaspoon diced capers, and sprinkle with paprika or cayenne pepper to serve.
Crispy Fish Sticks
- 2 lb of Wild-Caught Cod, boneless & skinless
- 2½ cups of crushed pork rinds
- 2½ teaspoons ground lemon rind
- ½ teaspoon pepper
- 2 tablespoons parsley
- 2 egg whites, beaten
- 1 cup tapioca or arrowroot flour
- Cut the cod into fish-stick-size strips, about 3 inches long by ¾ inch wide.
- Set up breading stations with the flour in one dish, the beaten egg whites in another, and the pork rind, parsley, pepper, and lemon rind mixed well on the last dish.
- One at a time, coat the fish with the flour until the exterior is dry. Knock off the excess.
- Quickly dip the fish into the egg whites to completely cover.
- Press the breading mixture firmly into all sides of the fish sticks, let rest on a wire rack.
- Bake the fish sticks at 425 F for 8-10 minutes.
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