Paleo Crunchy Fish Sticks garnished with parsley on a white plate on a white and gray marble background

Crunchy Paleo Fish Sticks

Ideal comfort food for a family evening, these Crunchy Paleo Fish Sticks will surely hit the spot! Unlike most fish sticks that use breadcrumbs or panko, I use sunflower seeds, pumpkin seeds, and almond flour for coating. Now, you can enjoy crispy fish sticks and forget about grain-based coating forever!

There are some tips and tricks worth following, though. The “breading” that coats the fish should get a quick toasting. Simply take the coating mixture and toast it on a dry skillet, without any oil. This will add lots of flavor and it takes only a few minutes. Add the finely chopped parsley leaves, stir well to combine, and your coating is ready! Not only does it taste delicious, but it’s full of vitamins C, E and B6, magnesium, selenium, zinc, potassium, iron, folic acid, and dietary fiber. How cool is that?

5 from 1 vote
Paleo Crunchy Fish Sticks garnished with parsley on a white plate on a white and gray marble background
Print Recipe

Crunchy Paleo Fish Sticks

Prep Time20 mins
Cook Time30 mins
Course: Main Course
Servings: 4
Calories: 725kcal
Author: Natalia Mantur


  • 6 tablespoons (90 mL) macadamia nut oil or canola oil, divided
  • 1 cup (60 g) fresh parsley leaves, plus more for serving
  • ¾ cup (96 g) sunflower seeds
  • ¾ cup (84 g) pumpkin seeds
  • ¾ cup (72 g) almond flour
  • 1 cup (128 g) tapioca starch
  • 2 large eggs
  • ¾ pound (340 g) cod or Alaska pollock fillets
  • ½ teaspoon (3 g) kosher or fine sea salt
  • ½ teaspoon (1.2 g) freshly ground black pepper


  • Step 1: Preheat the oven to 400°F. Coat a baking sheet with 2 tablespoons macadamia nut oil. Shred the parsley leaves using kitchen scissors or a knife. When using scissors, put the parsley in a bowl and keep on snipping with the scissors until it is finely chopped. Set aside.
  • Step 2: Using a food processor or a grinder, grind the sunflower and pumpkin seeds. Place a large skillet over low heat. Add ground sunflower seeds, ground pumpkin seeds, and almond flour. Toast for 2-3 minutes. Transfer to a bowl and add chopped parsley. Stir to combine.
  • Step 3: Grab 2 other bowls and put tapioca starch in one of them. In another, whisk 2 eggs with 4 tablespoons macadamia nut oil.
  • Step 4: Carefully wash fish fillets and drain on paper towels. Slice fillets crosswise into ¾-inch wide strips. Season with salt and pepper and use your hands to rub the seasoning into the fish.
  • Step 5: Dredge the fish into the tapioca starch, then into the egg mixture, and finally into the sunflower/pumpkin seed mixture.
  • Step 6: Transfer the fish sticks to the prepared baking sheet. Bake for 8 minutes, remove, flip, and bake for another 7 minutes. Remove from the oven and let cool for 2-3 minutes on a wire rack. Just before serving, sprinkle generously with more parsley.


Tip: These taste best when paired with mayonnaise and lemon wedges! You can also adjust the taste with a bit more salt or pepper, as needed.


Nutrition Facts
Crunchy Paleo Fish Sticks
Amount Per Serving
Calories 725 Calories from Fat 477
% Daily Value*
Fat 53g82%
Saturated Fat 5g25%
Trans Fat 1g
Cholesterol 118mg39%
Sodium 379mg16%
Potassium 733mg21%
Carbohydrates 38g13%
Fiber 6g24%
Sugar 2g2%
Protein 32g64%
Vitamin A 1432IU29%
Vitamin C 21mg25%
Calcium 117mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
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: Fish Fish Sticks Natalia Mantur Paleo

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Sept-Oct Cover 2023



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