Keto Fish Sticks are crispy on the outside and so flaky and delicious on the inside! Pieces of cod fish are battered and fried for a low carb fish recipe with a crispy crust for crunchy fish sticks the whole family will love.
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❤️ 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 the keto diet, you will love these low carb fish sticks with just 3 net carbs per serving.
Fried seafood fan: if you love fried seafood, you will love these crispy fried fish sticks recipe!
🥘 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, I used finely ground almond flour for this recipe.
Parmesan cheese was added to the almond flour and helps to make a crispy crust.
Old Bay seasoning adds a flavor and a tiny touch of heat to the crumb coating.
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.
🥘 Ingredients
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Cod Fish: look for a fillet that is fairly thick. You can also se 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: use finely ground almond flour for this recipe.
Parmesan cheese: choose the shelf stable grated 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: Use sunflower oil if 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.
🔪 Instructions for Keto Fish Sticks
- Cut the fish 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 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 cocktail sauce.
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 2 days.
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: warm fried fish sticks in the oven or microwave at 350 degrees, untii warmed through.
Frozen fish sticks: fry frozen fish sticks by placing in hot oil. Cook until golden brown or when internal temperature reaches
📖 Variations
- Use panko or bread crumbs for the coating (this is if you are not low carb, keto, or gluten free)
- Use crushed 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.
- Substitute cajun seasoning for 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 grated pecorino romano cheese 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 Fish Sticks are great served with a side of keto tartar sauce or keto cocktail sauce
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📖 Recipe
Fried Cod Fish Sticks
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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
- Use codfish or any firm white fish that 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).
- Use sunflower oil if 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.
- Use panko or bread crumbs for the coating (this is if you are not low carb, keto, or gluten free)
- Substitute cajun seasoning for 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 grated pecorino romano cheese for the parmesan. If you do this, know that the change in cheese can add more salt flavor to the recipe.
Jen Henrick says
These were absolutely delicious! The best fried fish ever! Way nicer than the traditional method.
Shelby Law Ruttan says
Hi Jen, thank you so much! I'm so happy you enjoyed them!
Veronica says
Can you sub the sunflower oil for coconut oil or will that taste weird
Shelby Law Ruttan says
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.
Jennyb says
Shelby, have you tried these baked in the oven instead frying in oil? I want to try this recipe. It looks delicious.
Shelby Law Ruttan says
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
Sharon says
Do you do other Keto recipes?
Shelby Law Ruttan says
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
Dan says
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.
Shelby Law Ruttan says
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.
Sas says
Hi, I see that too and was wondering about that... it’s above the picture of the fish when breading.... looks tasty though!
Shelby Law Ruttan says
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. 🙂
Kim says
Hi could you use smoked cod for this recipe please?
Shelby Law Ruttan says
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.
Michele says
Trying this recipe soon. The grated Parmesan, is it actual grated Parmesan or from the green can?
Your recipe looks yummy!
Shelby Law Ruttan says
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!
Shelby
Megan Ellam says
The Old Bay is kickass in these fish sticks! Love this recipe and the whole family loves them! Thanks Shelby x
Shelby Law Ruttan says
Thanks Megan, I agree, I love the Old Bay as well 🙂 Shelby
Colleen says
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!
Shelby Law Ruttan says
Hi Colleen, thank you! I hope you love the recipe and continue to make it! Shelby
Allyssa says
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!
Shelby Law Ruttan says
Hi Allyssa, thank you so much for trying the recipe and coming back to give it a rating! Shelby
Heather says
Definitely not buying those frozen fish sticks ever again! Thanks for all of the great tips and suggestions 😀
Shelby Law Ruttan says
Hi Heather! Thank you! Once you have made your own frozen never tastes good enough! Shelby
Liz says
I love baking with cod! Not to mention, everyone loves it!
Healing Tomato says
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.
Leslie says
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!
Shelby Law Ruttan says
Hi Leslie, I hope you enjoy this one often! Shelby
Gwynn Galvin says
I love fish sticks and these look so crispy. Can't wait to make them with these seasonings!
Marie says
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!
Monica says
This were a big hit and delicious 😋
Mary Ramos says
Made this today, very delicious. Avoiding oxalates in almond flour, I used coconut flour instead and added shredded coconut.
Shelby Law Ruttan says
Hi Mary, thank you for trying my recipe! Great idea to sub coconut flour and shredded coconut, I will have to try that myself sometime soon! Thanks again! Shelby
Susan says
I made these for my husband and I and they were delicious! I didn’t have quite enough Parmesan but I had some of the pork rhind “bread crumbs”, so I used some of those with the Parmesan and almond flour. Turned out great! Thanks for the recipe!