Keto fish sticks, am I right? You were over there thinking that nobody keto-fies fish sticks, right? Well I’m all about keto comfort food, and for me, this is a serious comfort food.
One of my favorite dinners as a kid was fish sticks dipped in ketchup, while watching cartoons with my cousins. My ode to those TV dinners? These crispy, flaky, keto fish sticks that have evolved into adult-friendly dippables. I like to offer Homemade Champagne Ketchup and/or Lemon-Dill Tartar Sauce on the side.
This recipe originally published in 2016 and has been updated.
Lemon Parmesan-Crusted Fish Sticks Recipe
Servings: 2
Prep Time: 10 minutes| Cooking Time: 15 minutes | Total Time: 25 minutes
Nutritional Facts: 2g Net Carbs| 434 Calories | 21g Fat | 4g Carbs | 62g Protein | 2g Fiber
Ingredients:
- extra virgin olive oil
- 1, large egg
- 1/2 cup, crushed fine pork rinds (used a blender or food processor)
- 1/4 cup, grated parmesan cheese
- 1 tbsp almond flour
- 1 tsp lemon pepper seasoning
- 4 tilapia fillets, rinsed, patted dry, and cut into 1 x 4-inch strips.
Steps:
- Preheat oven to 400 degrees F.
- Line a rimmed baking sheet with aluminum foil. Place a wire rack over the baking sheet and lightly grease it with a little olive oil.
- In a small bowl, lightly beat the egg.
- In another small bowl, combine the crushed pork rinds, parmesan cheese, almond flour, and lemon pepper seasoning.
- The fish strips should be rinsed, patted dry, and cut into 1-by-4 inch strips. Dip each fish strip into the beaten egg, then into the dry mix, then place on the rack over the baking sheet.
- Bake the fish sticks for 15 minutes. Serve hot with your favorite dipping sauce.
This fish stick recipe and both dipping sauces come from my best-selling cookbook The Wicked Good Ketogenic Diet Cookbook.
PrintLemon Parmesan-Crusted Fish Sticks

These crispy, flaky, fish sticks that have evolved into adult-friendly dippables. I like to offer Homemade Champagne Ketchup and/or Lemon-Dill Tartar Sauce on the side.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 Servings 1x
- Category: Dinner
Ingredients
- extra virgin olive oil
- 1, large egg
- 1/2 cup, crushed fine pork rinds (used a blender or food processor)
- 1/4 cup, grated parmesan cheese
- 1 tbsp almond flour
- 1 tsp lemon pepper seasoning
- 4 tilapia fillets, rinsed, patted dry, and cut into 1 x 4-inch strips.
Instructions
- Preheat oven to 400 degrees F.
- Line a rimmed baking sheet with aluminum foil. Place a wire rack over the baking sheet and lightly grease it with a little olive oil.
- In a small bowl, lightly beat the egg.
- In another small bowl, combine the crushed pork rinds, parmesan cheese, almond flour, and lemon pepper seasoning.
- The fish strips should be rinsed, patted dry, and cut into 1-by-4 inch strips. Dip each fish strip into the beaten egg, then into the dry mix, then place on the rack over the baking sheet.
- Bake the fish sticks for 15 minutes. Serve hot with your favorite dipping sauce.
Nutrition
- Serving Size: 2
- Calories: 434
- Fat: 21g
- Carbohydrates: 4g
- Fiber: 2g
- Protein: 62g
Keywords: Fish Sticks
9 comments
Any suggestions for an alternative to pork rinds?
To make it carribean I use finely grated desiccated coconut with the almond flour. Add 1T water to beaten egg. I also refrigerate the dredged fish for 15-25 min before baking; increase the baking time by 7 minutes.
Wow! These are so much better than frozen fish sticks. My whole family enjoyed them with your homemade tartar sauce recipe. So good!
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Love these, and love that tartar sauce! Never even considered making it at home.
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Is there an alternative to Tilapia?
The parmesan made these! I forgot for a minute that I wasn’t eating carbs.
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Thank you for making me believe that keto comfort good is possible!!!! I never expected that that fish sticks would be keto-fied and here you are changing the game. I wish I found your blog sooner or I would have settled with the usual Keto stuff that feels too structured. Love, love, love!
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My kids love fish sticks, but I was so happy when they asked me to make these again. They are loving your recipes, and so am I!
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Absolutely delicious! Thank you.
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