Published: by Shelby Law Ruttan · As an Amazon Associate I earn from qualifying purchases.
This keto fried fish stick recipe has a delicious and spicy breaded exterior made with almond flour and parmsean cheese that holds up well to shallow pan frying.
Keto FishSticksare crispy on the outside and so flaky and delicious on the inside! Pieces of cod fish are battered and fried for alow carb fish recipewith acrispy crustforcrunchy fish sticksthewhole familywill love.
![Fried Cod Fish Sticks - Honeybunch Hunts (2) Fried Cod Fish Sticks - Honeybunch Hunts (2)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/Cajun-fried-cod-sticks.jpg)
Jump to:
- ❤️ Why you'll love it
- 🥘 Ingredients
- 🥘 Ingredients
- 🔪 Instructions for Keto Fish Sticks
- Equipment
- 🥫Storage
- 📖 Variations
- 💭 Tips
- 🙋 FAQ's
- 📚 Fish Recipes
- 🍽 Serve with...
- 📖 Recipe
- 💬 Reviews
❤️ Why you'll love it
Versatile:You can make keto fried fish by frying in hot oil (like I did),air fryer fish sticks, oven baked fish sticks (see methods below).
Keto recipes:if you are following theketo diet, you will love theselow carb fish stickswith just 3net carbsper serving.
Fried seafood fan: if you love fried seafood, you will love these crispy fried fish sticks recipe!
![Fried Cod Fish Sticks - Honeybunch Hunts (3) Fried Cod Fish Sticks - Honeybunch Hunts (3)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/cod-fish-sticks-and-batter-ingredients.jpg)
🥘 Ingredients
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Cod Fish, I like to use the thicker end of the fist and cut it into 2" long pieces.
Eggs are used to coat the outside of the fish and helps create a layer between the fish and the batter.
Almond Flour, Iused finely ground almond flourfor this recipe.
Parmesan cheesewas added to the almond flour and helps to make a crispy crust.
Old Bay seasoningadds a flavor and a tiny touch of heat to the crumb coating.
Deep Skilletfor frying the fish. I shallow fry, so a frying pan that has tall sides is best.
Slotted frying spoonto remove and turn the fish over in the skillet.
![Fried Cod Fish Sticks - Honeybunch Hunts (4) Fried Cod Fish Sticks - Honeybunch Hunts (4)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/breading-the-cod-fish-sticks-min.jpg)
🥘 Ingredients
As an Amazon Associate, I earn from qualifying purchases from affiliate links.
Cod Fish: look for a fillet that is fairly thick. You can alsose halibut or even pan fish.
Eggs: used to coat the outside of the fish and helps create a layer between the fish and the batter.
Almond Flour:usefinely ground almond flourfor this recipe.
Parmesan cheese: choose the shelf stablegrated parmesan cheese over fresh for a coating that will work easier.
Old Bay seasoning:adds a flavor and a tiny touch of heat to the crumb coating.
Oil for frying:Usesunflower oilif you have it. If not, then use any high heat oil you have on hand. Sunflower oil is a keto-friendly oil and has a high smoke point which is why I use it in this recipe. It is also more affordable than other keto-friendly oils.
![Fried Cod Fish Sticks - Honeybunch Hunts (5) Fried Cod Fish Sticks - Honeybunch Hunts (5)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/breaded-cod-fish-sticks-ready-to-fry-683x1024.jpg)
🔪 Instructions for Keto Fish Sticks
- Cut the fishfillet into 2 inch long pieces, about 1 to 1-½ inch thick.
- In a small bowl, whisk 1 large egg. Set aside.
- In another small bowl, stir together the almond flour, dry grated parmesan cheese,garlic powder,old bay seasoning (if using), salt, and black pepper.
- Pour oil in a deep skillet until it is about 1-½ to 2 inches deep. Turn heat on medium-high to preheat.
- While oil is heating, dip cod fish sticks in egg wash, then dip in almond flour mixture. Repeat this process if you prefer a thicker coating.
- Set breaded fish stick on a foil lined cookie sheet until oil is ready for frying. At this point, you can freeze the breaded fish sticks as directed in the storage instructions below.
- Once oil has reached 350 degrees F, or when it sizzles when placing a test piece of breaded fish in the pan, add fish sticks to oil and cook 2-3 minutes on each side, until golden brown. Fish inside should be solid white and flaky.
- Remove fried fish sticks from hot oil and place on paper towel lined plate to drain.
- Serve with tartar sauce or co*cktail sauce.
![Fried Cod Fish Sticks - Honeybunch Hunts (6) Fried Cod Fish Sticks - Honeybunch Hunts (6)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/cod-fish-frying-in-skillet-in-oil-683x1024.jpg)
Equipment
Deep Skillet:for frying the fish. I shallow fry, so a frying pan that has tall sides is best.
Slotted frying spoon:to remove and turn the fish over in the skillet.
Shallow bowls: for the batter components.
🥫Storage
Refrigerate: Store leftover fried fiish sticks in an airtight container up to 2days.
Freeze: batter and freeze fish sticks individually on a foil lined tray until frozen. Transfer to an airtight freezer safe container for up to 3 months.
Reheat: warmfried fish sticks in the oven or microwave at 350 degrees, untiiwarmed through.
Frozen fish sticks: fry frozen fish sticks by placing in hot oil. Cook until golden brown or when internal temperature reaches
![Fried Cod Fish Sticks - Honeybunch Hunts (7) Fried Cod Fish Sticks - Honeybunch Hunts (7)](https://i0.wp.com/honeybunchhunts.com/wp-content/uploads/2019/05/Fried-Cod-Fish-broken-piece.jpg)
📖 Variations
- Use panko or bread crumbs for the coating (this is if you are not low carb, keto, or gluten free)
- Usecrushed pork rinds in place of the almond flour. A pork rind miixture made with flavored pork rinds is great for adding different flavors to the fish coating.
- Substitutecajun seasoningfor the old bay seasoning.
- Use ½ cup of buttermilk in place of the egg for the wet dip.
- Substitute ground pork rinds for the almond flour.
- Substitute gratedpecorino romanocheese for the parmesan.If you do this, know that the change in cheese can add more salt flavor to the recipe.
💭 Tips
- If you like a thick crust around the fish, you can do the"double-dip"by dipping in eggs wash and almond flour mixture twice (starting with egg wash).
- Prepare all the fish sticks before frying. Dipping them and laying out on a foil lined baking sheet so each is ready to fry as you move cooked ones from the skillet.
- Be sure to line a bowl with a double thickness of paper towels to absorb excess oil and allow the fish to drain once it is removed from the skillet.
🙋 FAQ's
What is cod fish?
Cod fish is a mild, firm, white fish that will hold up well to frying. It is high in protein, loaded with B vitamins and minerals and is lower in mercury than most fish which is a bonus.
Can I bake or air fry keto fish sticks?
Yes, to bake or air fry the fish sticks follow the instructions below:
BAKING: Line a baking sheet with foil and spray with coconut or avocado oil. Then, lay the fish stick on the baking sheet, keeping them a good distance apart. Bake them for 15-20 minutes,turning once, at 350 degrees F, or until they look browned and the fish flakes.
AIR FRYER: Place the fish sticks in the air fryer basket leaving space between them. Spray the tops of the fish sticks with coconut or avocado oil spray. Set for 10 minutes, then check for color and if fish will flake when breaking a piece off. Cook longer if it is not quite ready yet.
📚 Fish Recipes
These Keto Salmon Patties are a favorite topped with this delicious Dill Sauce
My whole family loves this Greek Salmon Salad.
This Oven Baked Haddock is a delicious way to enjoy a fish dinner.
🍽 Serve with...
Fried Cod FishSticks are great served with a side of keto tartar sauce or keto co*cktail sauce
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If you love this recipe, please leave a ⭐⭐⭐⭐⭐ rating
📖 Recipe
Fried Cod Fish Sticks
Shelby Law Ruttan
This keto fried fish stick recipe has a delicious and spicy breaded exterior made with almond flour and parmsean cheese that holds up well to shallow pan frying.
4.73 from 61 votes
Print Recipe Pin Recipe Save
Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Main Course
Cuisine American
Servings 4
Calories 276 kcal
As an Amazon Associate I earn from qualifying purchases.
Ingredients
- 1 pound fresh cod fish fillet
- ½ cup almond flour
- 4 tablespoons grated parmesan cheese
- ½ teaspoon garlic powder
- ½ teaspoon old bay seasoning
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 large egg
- Sunflower Oil for frying
Instructions
Cut the cod fillet into 2 inch long pieces, about 1 to 1-½ inch thick.
In a small bowl, whisk 1 large egg. Set aside.
In another small bowl, stir together ½ cup almond flour, ½ cup dry grated parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon cajun seasoning (if using), ½ teaspoon salt, and ¼ teaspoon fresh ground black pepper.
Pour oil in a deep skillet until it is about 1-½ to 2 inches deep. Turn heat on medium-high to preheat.
While oil is heating, dip cod fish sticks in egg wash, then dip in almond flour mixture.
Set breaded fish stick on a foil lined cookie sheet until oil is ready for frying.
Once oil is hot (at least 350 degrees, or when it sizzles when placing a test piece of breaded fish in the pan), add fish sticks to oil and cook 2-3 minutes on each side, until well browned.
Remove fried fish sticks from hot oil and place on paper towel lined plate to drain.
Serve with tartar sauce or salsa if desired.
Notes
Tips for making Keto Cod Fish Sticks
- Usecodfish or any firm white fishthat you like. Halibut is another fish I have made in this manner. As well as fresh-caught fish such as perch.
- If you like a thick crust around the fish, you can do the"double-dip"by dipping in eggs wash and almond flour mixture twice (starting with egg wash).
- Usesunflower oilif you have it. If not, then use any high heat oil you have on hand. Sunflower oil is a keto-friendly oil and has a high smoke point which is why I use it in this recipe. It is also more affordable than other keto-friendly oils.
- Prepare all the fish sticks before frying. Dipping them and laying out on a foil lined baking sheet so each is ready to fry as you move cooked ones from the skillet.
- Be sure to line a bowl with a double thickness of paper towels and allow the fish to drain once it is removed from the skillet.
Ingredient Substitutions
- Use panko or bread crumbs for the coating (this is if you are not low carb, keto, or gluten free)
- Substitutecajun seasoningfor the old bay seasoning.
- Use ½ cup of buttermilk in place of the egg for the wet dip.
- Substitute ground pork rinds for the almond flour.
- Substitute gratedpecorino romanocheese for the parmesan.If you do this, know that the change in cheese can add more salt flavor to the recipe.
Nutrition
Serving: 4peopleCalories: 276kcalCarbohydrates: 4gProtein: 26gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 100mgSodium: 458mgPotassium: 504mgFiber: 2gSugar: 1gVitamin A: 164IUVitamin C: 1mgCalcium: 103mgIron: 1mgNet Carbohydrates: 3g
Keyword Fried Cod Fish, Fried Cod Fish Sticks, Keto Fish Sticks
Tried this recipe?Let us know how it was!
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About Shelby Law Ruttan
Honeybunch Hunts is a website dedicated to sharing canning and dehydrating recipes, wild game recipes, fish, seafood, plant based recipes, and some DIY scattered in between. Written by Shelby Law Ruttan, is also author and owner of Grumpy’s Honeybunch, and The Best Vegetarian Recipes. Shelby has also authored two cookbooks, The One Pot Paleo Cookbook and The Pescatarian Keto Cookbook.
Reader Interactions
Comments
Jen Henrick
These were absolutely delicious! The best fried fish ever! Way nicer than the traditional method.Reply
Shelby Law Ruttan
Hi Jen, thank you so much! I'm so happy you enjoyed them!
Reply
Veronica
Can you sub the sunflower oil for coconut oil or will that taste weird
Reply
Shelby Law Ruttan
I have not used sunflower oil in frying so I can't say how it would work. As long as the sunflower oil is refined and has a high smoke point, it should be safe to fry. As for taste, I can't comment as I have no experience with it.
Reply
Jennyb
Shelby, have you tried these baked in the oven instead frying in oil? I want to try this recipe. It looks delicious.
Reply
Shelby Law Ruttan
Hi Jenny, Sorry I am just seeing your question. I have not tried baking them, but I suggest if you do, spray them with some cooking spray first to help coat with a little oil before baking. These are firm when fried in the skillet. I'm not sure how "crisp" or firm the fish sticks would be baking, but I'm sure they would still be delicious. If you try it, please let me know how it turned out! Thanks! Shelby
See AlsoSimple Parmesan Panko Baked CodReply
Sharon
Do you do other Keto recipes?
Reply
Shelby Law Ruttan
Hi Sharon, yes I do keto recipes here on Honeybunch Hunts and on Grumpy's Honeybunch. If your looking for keto recipes, just type keto in the search bar and you should find them. Thanks for stopping by! Shelby
Reply
Dan
under the tips section you write: “ Be sure to “double-dip” the fish when adding the batter” but then in the directions you write: “ You should not need to do a double-dip.” Can you please clarify? Thanks.
Reply
Shelby Law Ruttan
Hi Dan, I'm not sure where you see that I say you should not need to do a double-dip. I read my recipe over several times to try and find what you indicated, but it is not indicated anywhere in the recipe that you should not need to do a double-dip.
Reply
Sas
Hi, I see that too and was wondering about that... it’s above the picture of the fish when breading.... looks tasty though!
Reply
Shelby Law Ruttan
Thanks for clearing that up for me! I do the double dip - Its probably not necessary, but I do so to make sure the breading is thick and sturdy. We like our fish sticks to be sturdy enough to dip into tartar sauce. 🙂
Reply
Kim
Hi could you use smoked cod for this recipe please?
Reply
Shelby Law Ruttan
I have not used smoked cod. It is an already cooked fish (it cooks during the smoking process), so I'm not sure i would try it here either.
Reply
Michele
Trying this recipe soon. The grated Parmesan, is it actual grated Parmesan or from the green can?
Your recipe looks yummy!
Reply
Shelby Law Ruttan
Hi Michele, I used grated parmesan from the can, I linked to what I did use in the post. Thanks, I hope you enjoy the recipe!
ShelbyReply
Megan Ellam
The Old Bay is kickass in these fish sticks! Love this recipe and the whole family loves them! Thanks Shelby xReply
Shelby Law Ruttan
Thanks Megan, I agree, I love the Old Bay as well 🙂 Shelby
Reply
Colleen
I am excited about this recipe because crispy fish is something I've really missed since having to give up gluten. I can't wait to make it!Reply
Shelby Law Ruttan
Hi Colleen, thank you! I hope you love the recipe and continue to make it! Shelby
Reply
Allyssa
This is really tasty and super easy to make! Thank you so much for sharing this amazing recipe! Will surely have this again! Highly recommended!Reply
Shelby Law Ruttan
Hi Allyssa, thank you so much for trying the recipe and coming back to give it a rating! Shelby
Reply
Heather
Definitely not buying those frozen fish sticks ever again! Thanks for all of the great tips and suggestions 😀Reply
Shelby Law Ruttan
Hi Heather! Thank you! Once you have made your own frozen never tastes good enough! Shelby
Reply
Liz
I love baking with cod! Not to mention, everyone loves it!Reply
Healing Tomato
Kids are going to love these fish sticks and they won't even care that it's good for them, lol. This recipe looks so easy to make and I LOOVE that you made it keto friendly.Reply
Leslie
I've been doing keto for a while and sometimes get in a rut with dinner recipes. This is a great one to put on the rotation!Reply
Shelby Law Ruttan
Hi Leslie, I hope you enjoy this one often! Shelby
Reply
Gwynn Galvin
I love fish sticks and these look so crispy. Can't wait to make them with these seasonings!Reply
Marie
My son isn't a fearless eater and so I'm always looking for new, easy dishes he'll gladly dig into come dinnertime. I only discovered recently that he loves fish & chips, oh joy! I'd been looking for a reliable recipe to make homemade cod sticks and yours looks like a winner. The use of parmesan in the crust will make everyone happy, that's for sure!Reply
Monica
This were a big hit and delicious 😋
Reply