Healthy Fish Sticks

Kids LOVE dipping things.  Sometimes by simply changing the shape of a food you can get them to try and even like a food.  My girls have always been a bit unsure when it came to fish, and getting them to try things these days can be a real challenge.  Here is a fun recipe I came up with a few years ago that my girls love.

Coconut Fish Sticks 


1 large Fillet of White Fish (I used wild caught cod but any white fish will work)

2 tbsp Unsweetened Shredded Coconut

1 tbsp Coconut Flour

1 tsp Thyme (finely chopped)

1/2 a Lime

1/2 tsp Salt

1 Egg

1 tsp Olive Oil

Preheat oven to 375 degrees (f).  Cut the fish into strips, about 3 inches in length.   Sprinkle with salt and a squeeze from the lime.  Next whisk the rest of the juice from the lime half into the egg.  In a separate dish gently combine coconut, flour and thyme.  Line a baking sheet with foil, parchment paper or a silpat mat.  Rub with olive oil (to help prevent sticking).  Dip each fish strip first in the egg mixture then in the coconut mixture and set on the baking sheet.  Bake in the oven for about 15-20 minutes.  Then turn the oven to broil and bake another 3-5 minutes, make sure to watch closely during this part broiling can lead to burning really fast.  The broiling step just helps to crisp them up a little bit.  Allow to cool a few minutes and serve with your favorite dipping sauce.  I like to make a homemade “tartar” sauce by mixing plain Greek yogurt with a little apple cider vinegar and diced cucumber.


Some of the Awesome Health Benefits:

-White Fish is low in fat, high in protein and rich in vitamin B.

-Coconut is rich in healthy fat, potassium and protein.

-Limes are an excellent source of antioxidants and vitamin C.

This recipe is dairy-free and gluten-free.

Tara is mom to two energetic daughters Bianca and Iyla. Passionate about inspiring others to cook healthy, delicious and allergy-friendly food, she owns Yummy Sprout, which provides healthy culinary adventures through classes and more. Check out Tara has been featured in the Wisconsin State Journal and on Channel 3 WISC-TV on topics including “making your own baby food”, “cooking with kids” and “packing healthy school lunches”. She adores living in Madison and all it has to offer family life. Her favorite ways to spend time include messing up her kitchen while recipe testing, running, yoga, writing, painting, traveling and reading books with her girls.


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