Gluten Free Coconut Fish Sticks Recipe

Gluten Free Coconut Fish Sticks Recipe

Growing up, I very rarely ate prepared frozen foods. We sat down to dinner for a freshly cooked, lovingly prepared meal every night. The exception was on nights when my parents went out and we were treated to T.V. dinners, chicken pot pies and fish sticks. Oh how I loved those nights! I particularly loved the fish sticks.

These days, I don’t particularly want to eat frozen prepared food but I still like fish sticks. It’s just that nowadays I like my fish sticks with a little more pizazz than the frozen ones we had on my parents’ date night.

With 5 ingredients (and I do mean 5!) and about 30 minutes, you can whip up these toasty, coconut crusted gluten free fish sticks that I am sure your family will love. And by the way, those 5 ingredients even include a simple but amazing sauce.  The sauce is ready in like 30 seconds; just stir together some mayonnaise and San J Gluten Free Tamari.  Simply.  Amazing.  Simply Amazing!

Steam up some carrot sticks or broccoli (which also tastes really great with the sauce), add a little salad and maybe some mashed potatoes or rice and you have a well-rounded, kid (and adult) friendly meal on the table in not too much longer than it would take to cook up a tray of frozen fish sticks.

And trust me; these will taste so much better!

Gluten Free Coconut Fish Sticks

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Gluten Free Coconut Fish Sticks Recipe
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Gluten Free Coconut Fish Sticks Recipe

Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Appetizer
Cuisine: American
Servings: 4 people
Calories: 604kcal
Author: Gluten Free & More



  • Position oven racks in the top and bottom third of the oven and preheat to 400 degrees. Line two baking sheets with foil and spray generously with gluten free, non-stick cooking spray.
  • Cut the tilapia filets in half lengthwise down the center line. Half again lengthwise then cut in half crosswise.
  • Beat the egg in a shallow bowl with 1 teaspoon San J Gluten Free Tamari. Place the coconut flakes on a plate.
  • Dip the strips of fish into the egg, shaking off the excess, then into the coconut, pressing to adhere. Place on the prepared baking sheets and spray lightly with cooking spray. Bake until golden brown and the fish feels firm to the touch, 15 – 20 minutes, rotating the baking sheets from top to bottom halfway through.
  • Whisk the remaining ¼ cup San J Gluten Free Tamari with the mayonnaise. Serve the fish sticks with the sauce.


Nutrition Facts
Gluten Free Coconut Fish Sticks Recipe
Amount Per Serving
Calories 604 Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 32g160%
Cholesterol 130mg43%
Sodium 1142mg48%
Potassium 848mg24%
Carbohydrates 16g5%
Fiber 8g32%
Sugar 5g6%
Protein 40g80%
Vitamin A 80IU2%
Vitamin C 0.8mg1%
Calcium 40mg4%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: 5-Ingredient Coconut Dairy Free Dinner Easy Fish Sticks Gluten-Free Gluten-Free Recipes Kid Friendly Recipe Seafood Tilapia
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  1. September 13, 2012

    These look so amazingly delicious! I have a serious obsession with coconut these days so this is perfect.
    We didn’t eat frozen meals growing up either my parents made fresh and homemade meals every night, but when I would babysit for a particular family that lived on frozen and prepared meals, for some reason I would get excited about eating some of that stuff. It was fun seeing how the other side lived. haha

    1. Gluten Free & More
      September 16, 2012

      I know, it is so funny how excited we would get as kids to eat frozen food :) Enjoy!

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  3. Jen
    September 13, 2012

    Oh, these look so good—I can’t wait to try them!

  4. September 14, 2012

    Loog yummy. I;ll try it for sure thanks!

    1. Gluten Free & More
      September 16, 2012

      Thank you!

  5. September 15, 2012

    What a better choice than any pre made frozen ones indeed! yummo!

    1. Gluten Free & More
      September 16, 2012

      Yep, much more yummo than the frozen ones!

  6. Lynne H.
    September 16, 2012

    Yes, I remember when my Mother made the frozen fish sticks and we thought they were great. I can’t wait to make these this week. I love tilapia and coconut and the sauce sounds great!!! Thank you, they look yummy.

    1. Gluten Free & More
      September 16, 2012

      Thanks Lynne, enjoy!

      1. Lynne H.
        September 19, 2012

        I made them tonite – absolutely wonderful!! I used vegenaise, rolled them in coconut, sprinkled a little paprika on top and then sprayed them. Served them with sweet/sour sauce on side, little red potatoes and carrots and had blueberry/pecan muffins for dessert. WOW – what a meal. Thank you so much – everyone at work wants this recipe!!

        1. Gluten Free & More
          September 24, 2012

          Thanks for reporting back Lynne. You dinner sounds wonderful. I am so happy everyone enjoyed this recipe.

  7. September 16, 2012

    how would this recipe work with Vegenaise and egg substitute as I have both egg and dairy intolerances?

    1. Gluten Free & More
      September 16, 2012

      It would work perfect! In fact no need for egg substitute, coat the fish in some vegenaise them roll in the coconut – delish!

  8. Donna
    September 16, 2012

    I can’t wait to make these for my kids! I am sure my husband and I will love them too!

    1. Gluten Free & More
      September 16, 2012

      Thanks Donna, enjoy!

  9. Gina
    September 16, 2012

    These sound so much better than frozen fish sticks!

    1. Gluten Free & More
      September 16, 2012

      I so agree!

  10. Billie
    September 18, 2012

    I love receiving your emails!!! I used to love fish sticks and also very seldom ate anything not fresh. I was excited to see this recipe in the title….. BUT I cannot have any soy – substitutes??
    Thanks for the helpful, motivating (I don’t like to cook), information you send to us!
    Billie (Oregon)

    1. Gluten Free & More
      September 19, 2012

      Hi Billie, thank you so much! Coconut aminos are a great soy free substitute as are Braggs liguid aminos. Both you should be able to get at the heatlh food store. Enjoy!

  11. June 20, 2013

    Thanks for this recipe. The last few days i have been opening my eyes up to so many new cooking ideas (at hubby’s demands!), and this looks well worth a try! And i agree with Gina – much better than frozen sticks! :-)

    1. Gluten Free & More
      June 21, 2013

      Enjoy Jane (and your hubby too)!

  12. Pam
    September 4, 2013

    Hi, this is my first visit to your website and the coconut fish sticks sound great. Unfortunately I can’t have mayo, any ideas? Thanks for your help

  13. CarolKicinski
    September 10, 2013

    Is it because of the eggs? If so, then use vegan mayo – I really like Vegenaise.

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