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Fish Sticks with Lemon Dill Dipping Sauce (Grain, Dairy, Nut Free)


My sister made a special request for a recipe. What she wanted was a good fish stick and dip recipe that her entire family of six would like. Her family has multiple allergies so the recipe had to be grain, nut and dairy free. Kids can be picky so this was no easy task for Aunt Kelly! I got to work and here's what I came up with – it's a big hit in our household and I hope it will be in yours, too! Like a lot of my recipes (fried avocado with tangy honey mustard dipping sauce, chicken fingers with raspberry dipping sauce, etc), the dipping sauce takes center stage and what was most raved about. The dip is super simple to throw together and tastes amazing paired with the fish sticks. If you have “heavy dippers”, you may want to consider doubling the dip portion of the recipe. IMG_0075 This whole meal is actually really simple to make and you can have it on the table in 30 minutes or less. I love to use salmon for my fish sticks, but feel free to use your favorite type of white fish, too.  IMG_0074
Fish Sticks with Lemon Dill Dipping Sauce (Grain, Dairy, Nut Free)
Serves: 4
Prep time:
Cook time:
Total time:
  • Fish Sticks:
  • 1 lb fish, cut into strips
  • ⅓ cup coconut flour
  • 1 tsp garlic powder
  • ¼-1/2 tsp cayenne pepper
  • sea salt and pepper, to taste
  • 2 eggs
  • 1½ cups unsweetened shredded coconut
  • coconut oil for frying (or another fat of your choice)
  • Lemon Dill Dipping Sauce:
  • ½ cup mayonnaise
  • ¼ cup dill pickles, chopped
  • 1 tsp dried dill or 1 tablespoon fresh dill
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • juice of ½ lemon (cut the other half in wedges for serving)
  1. Cut the fish in strips.
  2. Combine the coconut flour, sea salt and pepper, garlic powder and cayenne
    pepper in a bowl.
  3. Whisk the eggs in another bowl.
  4. Place the shredded coconut in another bowl.
  5. Coat each fish stick in the coconut flour.
  6. Then coat the fish stick in the eggs.
  7. Next, press the fish stick in the shredded coconut.
  8. Repeat with all the fish sticks.
  9. Place about 1-2 tablespoons of the coconut oil (or other fat) in a large skillet.
  10. Fry the fish sticks in batches for about 2-3 minutes each side over medium low
    heat or until browned. Add more fat to the skillet, as needed and push any
    burnt/brown coconut crumbs off to the side of the skillet.
  11. For the Dipping Sauce:
  12. Combine all the ingredients in a bowl and stir until well mixed. Place in the fridge
    for at least 10 minutes for the flavors to combine. Serve the dipping sauce
    with the fish sticks and fresh lemon wedges.
  13. Enjoy!

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  1. Kelly these look GREAT! What kind of fish did you use. I am assuming a white fish of some sort?

  2. this looks so good, can’t wait to try them! great tips on types of fish!

  3. Made these last night and they were awesome! The dipping sauce really took it over the top and even our picky 2 year old loved them. Thanks so much for a wonderful and easy recipe!

  4. So, I have to admit {i don’t like fish} Yikes!! It’s true!! But, I am trying, because I like variety, and I know it’s good for me, and because my husband LOVES fish! So, when your recipe promised to please even picky kids, I thought: “Perfect!” :) I made it, and I loved it! I used tilapia… and non-fish-lover’s friend, for it’s mild flavor! Thank you very much!

  5. Hi Kelly, you sound like a talented lady! I am anxious to try your recipes…one question though…I’d like to try the fish sticks but have always had a fear of using coconut flour or coconut(such as part of the fish coating you used), because I absolutely “hate” the taste of coconut, I know that sounds weird, but have not liked it since I was a child. But I would still like to use it in place of real flour if I can’t taste the coconut. I’ve been afraid of coconut oil for the same reason. How much do you taste the taste of coconut in using the flour and real coconut as a topping on baking fish or chicken? Thanks!

  6. I’m trying to save time by making double batches of recipes and freezing half (my version of a “microwave dinner.” If I batter and cook these, they should be fine to freeze right? Would it be any better to batter them, freeze them and cook them after or is that weird?

    Thanks! We all love this recipe!

    • Primally Inspired

      Hmmm…that’s a tough one and I’m not real sure of the answer. I think cooking and freezing should be fine. My only concern would be the texture of the crust – but you could always crisp them up in the oven if they got soggy.

  7. I seem not to be able to either cook or bake with coconut flour so I used chickpea flour instead. (I know it’s not paleo for most people, but I still like coking with it) It worked really well and did not add this subtle sweet taste like coconut flour does…

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