Crispy Baked Paleo Wild Cod Fish Sticks

Ingredients

For the Crispy Wild Cod Sticks:

• 1.5 lbs fresh wild-caught Pacific cod or haddock fillets, patted bone-dry and cut into 16 uniform batons (approx. 4 inches long by 1 inch wide)
• 1.25 cups superfine blanched almond flour
• 0.33 cup tapioca starch or arrowroot flour
• 2 large pasture-raised eggs, beaten
• 1.5 tsp Old Bay seasoning or smoked paprika
• 1 tsp garlic powder and 1 tsp onion powder
• 1.5 tsp coarse Celtic sea salt and 0.5 tsp white pepper
• Avocado oil spray (for misting before baking)

For the Homemade Lemon Dill Tartar Sauce:

• 0.66 cup avocado oil mayonnaise (Primal Kitchen)
• 2.5 tbsp naturally fermented dill pickles, finely minced
• 1.5 tbsp fresh organic lemon juice and 0.5 tsp lemon zest
• 1 tbsp non-pareil capers, drained and chopped
• 2 tbsp fresh organic dill, finely chopped
• 0.5 tsp Dijon mustard (sugar-free)
• 0.25 tsp sea salt & black pepper

For Serving:

• Lemon wedges & fresh dill sprigs
• Crispy baked sweet potato fries or crunchy coleslaw

Step-by-Step Instructions

1. Preheat Oven & Set Up Wire Rack (360-Degree Airflow Invariant): Preheat oven to 425°F (220°C). Place an oven-safe wire cooling rack inside a large rimmed baking sheet. Generously grease the wire rack with avocado oil spray (elevating the fish sticks ensures 360-degree hot airflow, preventing soggy bottoms).
2. Set Up Breading Station: Bowl 1: Whisk the 2 eggs. Bowl 2: Whisk together almond flour, tapioca starch, Old Bay seasoning, garlic powder, onion powder, sea salt, and white pepper.
3. Dredge Fish Sticks: Dip each cod baton into the egg wash, letting excess drip off. Press firmly into the almond flour mixture, turning and pressing gently so the breading adheres in an even, thick blanket. Arrange breaded sticks on the greased wire rack with space between them.
4. Mist with Avocado Oil: Lightly mist the tops and sides of the breaded fish sticks with avocado oil spray (this ensures a golden, fried-like crunch in the oven).
5. Bake to Golden Crisp: Bake at 425°F for 12 to 14 minutes until the coating is deeply golden brown, crispy, and the cod flakes easily with a fork (internal temp 145°F / 63°C). (Optional: broil on HIGH for 60 seconds for extra crunch).
6. Mix Tartar Sauce: While fish bakes, whisk together avocado mayonnaise, minced dill pickles, fresh lemon juice, lemon zest, chopped capers, fresh dill, Dijon mustard, and sea salt in a small bowl until creamy.
7. Plate & Enjoy: Transfer hot, crispy fish sticks to a serving platter. Serve immediately alongside bowls of creamy lemon dill tartar sauce, lemon wedges, and crispy sweet potato fries!

Nutritional Breakdown (Per Serving - 4 Fish Sticks + Tartar Sauce)

Chef's Paleo Nutritional Science

Wild Pacific cod (Gadus macrocephalus) is an exceptionally clean, lean protein source rich in iodine, selenium, and cobalamin (B12). Almond flour delivers monounsaturated oleic acid and Vitamin E, while fermented dill pickles supply gut-friendly probiotic lactobacilli.

Frequently Asked Questions