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    Home » Main Course

    Keto Fish Sticks

    Published: May 22, 2023 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.
    Featured Image for Keto Fried Cod Fish

    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.

    Crispy and Browned pieces of Keto Fish Sticks on a plate with a bowl of mango salsa in the back ground.
    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 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! 

    Raw cod fish on cutting board cut into 1x2 inch sticks with almond flour coating and egg wash in accompanying bowls.
    A coating mixture made with almond meal and parmesan cheese, egg wash,

    🥘 Ingredients

    As an Amazon Associate, I earn from qualifying purchases from affiliate links.

    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.

    Dipping the fish stick into the almond flour breading.

    🥘 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 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.

    Breaded cod Fish sticks on foil lined sheet ready to fry or bake.

    🔪 Instructions for Keto Fish Sticks

    1. Cut the fish fillet into 2 inch long pieces, about 1 to 1-½ inch thick.
    2. In a small bowl, whisk 1 large egg. Set aside.
    3. In another small bowl, stir together the almond flour, dry grated parmesan cheese, garlic powder, old bay seasoning (if using), salt, and black pepper.
    4. Pour oil in a deep skillet until it is about 1-½ to 2 inches deep. Turn heat on medium-high to preheat.
    5. 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.
    6. 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.
    7. 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.
    8. Remove fried fish sticks from hot oil and place on paper towel lined plate to drain.
    9. Serve with tartar sauce or cocktail sauce.
    Fish sizzling in skillet of oil

    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 

    A plate of cooked fish with one piece broken in half.

    📖 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

    Don't forget to check out my Amazon storefront for some of my favorite products!

    When you make this recipe, please comment below and let me know what you think. I'd love it if you tag me on Instagram @honeybunchhunts or #honeybunchhunts so I can see your photos!

    If you love this recipe, please leave a ⭐⭐⭐⭐⭐ rating

    📖 Recipe

    Featured Image for Keto Fried Cod Fish

    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.
    4.71 from 58 votes
    Print Recipe Pin Recipe Save Go to Collections
    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

    • 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.
    Ingredient Substitutions
    • 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.

    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

    1. Jen Henrick

      October 22, 2019 at 2:39 am

      5 stars
      These were absolutely delicious! The best fried fish ever! Way nicer than the traditional method.

      Reply
      • Shelby Law Ruttan

        October 22, 2019 at 8:16 am

        Hi Jen, thank you so much! I'm so happy you enjoyed them!

        Reply
      • Veronica

        February 18, 2020 at 2:20 pm

        Can you sub the sunflower oil for coconut oil or will that taste weird

        Reply
        • Shelby Law Ruttan

          February 18, 2020 at 8:00 pm

          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
    2. Jennyb

      April 06, 2020 at 5:21 pm

      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

        April 09, 2020 at 1:50 pm

        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

        Reply
    3. Sharon

      April 12, 2020 at 10:01 am

      Do you do other Keto recipes?

      Reply
      • Shelby Law Ruttan

        April 13, 2020 at 8:03 am

        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
    4. Dan

      April 20, 2020 at 7:17 pm

      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

        April 21, 2020 at 12:43 pm

        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

          April 26, 2020 at 12:19 am

          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

            April 30, 2020 at 8:46 am

            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
    5. Kim

      March 28, 2021 at 5:06 am

      Hi could you use smoked cod for this recipe please?

      Reply
      • Shelby Law Ruttan

        March 29, 2021 at 8:18 am

        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
    6. Michele

      July 04, 2021 at 11:12 pm

      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

        July 05, 2021 at 11:04 am

        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

        Reply
    7. Megan Ellam

      September 28, 2021 at 6:29 pm

      5 stars
      The Old Bay is kickass in these fish sticks! Love this recipe and the whole family loves them! Thanks Shelby x

      Reply
      • Shelby Law Ruttan

        September 29, 2021 at 8:42 am

        Thanks Megan, I agree, I love the Old Bay as well 🙂 Shelby

        Reply
    8. Colleen

      September 28, 2021 at 6:53 pm

      5 stars
      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

        September 29, 2021 at 8:41 am

        Hi Colleen, thank you! I hope you love the recipe and continue to make it! Shelby

        Reply
    9. Allyssa

      September 29, 2021 at 6:42 am

      5 stars
      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

        September 29, 2021 at 8:41 am

        Hi Allyssa, thank you so much for trying the recipe and coming back to give it a rating! Shelby

        Reply
    10. Heather

      September 29, 2021 at 1:47 pm

      5 stars
      Definitely not buying those frozen fish sticks ever again! Thanks for all of the great tips and suggestions 😀

      Reply
      • Shelby Law Ruttan

        September 30, 2021 at 8:56 am

        Hi Heather! Thank you! Once you have made your own frozen never tastes good enough! Shelby

        Reply
    11. Liz

      September 30, 2021 at 6:10 am

      5 stars
      I love baking with cod! Not to mention, everyone loves it!

      Reply
    12. Healing Tomato

      September 30, 2021 at 11:30 am

      5 stars
      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
    13. Leslie

      September 30, 2021 at 1:02 pm

      5 stars
      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

        October 01, 2021 at 9:53 am

        Hi Leslie, I hope you enjoy this one often! Shelby

        Reply
    14. Gwynn Galvin

      October 03, 2021 at 10:44 am

      5 stars
      I love fish sticks and these look so crispy. Can't wait to make them with these seasonings!

      Reply
    15. Marie

      October 03, 2021 at 9:42 pm

      5 stars
      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
    16. Monica

      June 17, 2022 at 11:10 pm

      This were a big hit and delicious 😋

      Reply
    17. Shobee

      October 01, 2021 at 2:32 pm

      5 stars
      You got me with the batter.I can taste it from here.

      Reply

    Trackbacks

    1. Homemade Tartar Sauce Recipe - Honeybunch Hunts says:
      July 14, 2019 at 1:29 am

      […] love a sweet tartar sauce recipe, I knew I would need to have a sweet homemade tartar sauce for my fried cod fish sticks. So, I had to come up with a way to make a sweet relish of my own as sugar-free relish […]

      Reply
    2. Homemade Coleslaw Recipe - Grumpy's Honeybunch says:
      September 5, 2019 at 4:40 pm

      […] people love fish with their coleslaw. This keto friendly Fried Cod Fish goes great a nice side of homemade coleslaw. Or, if your more of a chicken fan, try this Crispy Air […]

      Reply
    3. Garlic Dill Pickles - A Family Recipe - Grumpy's Honeybunch says:
      September 27, 2019 at 9:36 am

      […] recipe calls for sweet pickles but I like to sub the dill pickles. We love to dip fried shrimp or Fried Cod Fish Sticks into […]

      Reply
    4. Quick Homemade Keto Tartar Sauce Recipe | Dr. Davinah's Eats says:
      February 21, 2020 at 1:28 pm

      […] Fried Cod Fish Sticks – Keto Recipe […]

      Reply
    5. Gluten-Free FISH STICKS ~ Faith And Family Fun Magazine says:
      April 11, 2020 at 12:23 pm

      […] GLUTEN FREE FISH STICKS […]

      Reply

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    Welcome! I'm Shelby, author of HoneyB's Homestead. I grew up with self sustaining parents and enjoyed the fruits of their harvest. This website is dedicated to recipes to preserve that harvest, and how to be self sustainable along....

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