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KID FRIENDLY FISH STICKS, Gluten Free

Image of KID FRIENDLY FISH STICKS, Gluten Free

KID FRIENDLY FISH STICKS, Gluten Free

Adapted from bucketlisttummy.com

 

PREP TIME: 20 minutes COOK TIME: 15 minutes TOTAL TIME: 35 minutes

 

INGREDIENTS:

 

Fish Sticks:

1.5 cups uncooked quinoa

  • 1 lb skinless Alaskan cod filets, sliced into 1 in pieces
  • 1 cup gluten free flour of your choice, divided
  • 1/2 cup gluten free breadcrumbs
  • ½ cup parmesan cheese or vegan cheese
  • 1 tsp garlic powder
  • 3/4 tsp Salt
  • 1/8 tsp pepper
  • 1 tsp Italian seasoning
  • 3 eggs
  • Lemon
  • Parsley, for garnish (optional)

Honey Yogurt Dressing: 

  • 1/2 cup unsweetened greek yogurt or yogurt alternative if DF
  • 2 T honey
  • 1 T djion mustard

INSTRUCTIONS:

  1. Line a baking sheet with parchment paper and preheat the oven to 425 degrees.
  2. Toast quinoa, cook quinoa in a large skillet over medium high heat for 3-4 minutes, stirring occasionally. Remove from heat and let cool.
  3. In a small bowl: add 1 cup almond flour. In a separate bowl: whisk eggs. In a medium size bowl: combine toasted quinoa, parmesan cheese, spices and gluten free breadcrumbs. Dip Alaskan cod filets into the first almond flour bowl, then into the eggs mixture, then finally coat with quinoa mixture. Press filet lightly to get the breading to adhere.
  4. Gently place fish sticks on a baking sheet, spacing each about ½ inch apart. Garnish with parsley or extra Italian seasoning, as desired. Squeeze juice from lemon over filets.
  5. Bake for 8-10 minutes. Flip and bake for another 8-10 more minutes.
  6. While the fish sticks are baking, make your yogurt dipping sauce. Mix yogurt, honey and dijon mustard in a small bowl. Adjust amounts to desired sweetness.
  7. Once fish sticks are done baking, let them cool. Garnish with more lemon and parsley. Pair with your favorite veggie and enjoy!

****This article is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment, and is not a substitute for a conversation with a qualified healthcare provider. Individual health needs vary. If you have questions about your health, we invite you to schedule a consultation with one of our providers.