Pankoconut Fish Sticks and Spicy Mango Salsa

You know, panko crumbs. And coconut. Stretching that too far? Well, that’s what they remind us of – sorry!  Alright, well, no matter what you call these – they’ll remind you of coconut shrimp. But they’re fish sticks! We served these with two “normal” eating young boys and they were licking their lips and asking for more.

The whole idea came from Stacy finding fish on super sale at the super market. Now, we have made a vow to only consume sustainable and humane meat. However, knowing that it was 8pm at night and the meat was about to be thrown out if we didn’t buy it at 75% off – it seemed a smart move to take it home and freeze it for when we were ready to come up with a good plan for it.

Although we eat a LOT of canned fish, it’s not exactly a filling, affordable protein source – so it’s not something we frequently cook with. A few weeks after the fish purchase, Cole was asking about the difference of “chips”, “crisps” and “french fries”. We reminded him of the Fish & Chips we’d made last year and he remembered we’d called those fries, “chips.”

The “problem” with inquisitive children is you often find yourself going on adventures with their curiosities. So, since we had “crisps” (potato chips to us Yanks) in the house, we decided to make fish sticks and invited some friends over to join us.

Pankoconut Fish Sticks


1 C almond flour
1 C coconut flakes
2 tsp salt
1 tsp garlic powder
1 tsp dill
1/2 tsp lemon pepper
1/2 C olive oil
3 lbs. white fish, cut into 1″ slices


  1. ♥ Combine flour, coconut, and spices in food processor and pulse into a meal
  2. ♥ Place mixture into a small bowl
  3. ♥ Pour oil into a separate bowl
  4. ♥ Dip each fish into oil, then meal, then place on baking sheet
  5. Bake for 20 minutes at 350 degrees until lightly browned and cooked through

As with all Paleo Parents recipes, any step marked with a ♥ can be performed by littles.


Of course, what fish and crisp dinner would be complete without a sauce to go with it? I had some mangoes and tomato, so we made a sauce out of that to go with the tropical/coconut fish.

Spicy Mango Salsa


2 mangoes, diced (we used canned in juice, 1 can’s worth)
2 tomatoes, diced (we used canned)
1 green chile, diced (we used canned – yes, it was an easy meal!)
1/2 C pineapple chunks (canned in juice OK here too)
juice of one lemon


  1. Place all ingredients in food processor and puree until smooth

This sauce is a perfect spicy-sweet sauce to complement your fish! You’ll end up with A LOT more than you’ll use for just the fish sticks, so stick it in the fridge and use it to dip just about anything.

Well, now that we had a extravagant meal, who were we going to share it with? Why now our friends who bear delicious gifts, of course! Our regular dinner companion, Liz & her 2 sons, brought a delicious salad with bacon, avocado, and tomatoes. She also brought a pineapple for Pineapple Upside Down Cake. She’s always welcome bearing those gifts!



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  • Believe it or not, but I’ve never actually eaten fish sticks! Looking at this recipe, it seems like it’s high time I made my own and tried the concept on for size! 

    •  Honest, growing up it was the only fish I ate. I was one of *those* kids!

  • Shirley @ gfe

    Total yum, and I love the name! 🙂 Great meal and great fun with friends who bring wonderful food as your guests … thanks for sharing!


  • You guys rock!   I was just thinking this weekend that I should try to make my own fish sticks for my kids (my 2.5 yo DS is extremely picky).  I hope this recipe goes over well!

  • Kristin

    We have fresh caught (by us) walleye coming out of our ears and I am trying to come up with different Paleo ways of making it.  Fantastic idea!

  • Stacie

    delish- we made these tonight.  Will make again for sure!!

  • ApaleoGirl

    this was absolutely delish!! Made it for my boyfriend has his 10 year old daughter for dinner tonight. This went over swimmingly with both of them. I made it with Mahi Mahi and it was so goooood. I will absolutely be making this again, it could have stayed in the oven a bit longer (to get crispier) other than that it was great!! THANK YOU

  • Jessilee

    This look so amazing!

  • Love it!  We have a 21 month old who loves all things breaded and while she and my husband still eat grains, I do not.  I would love to be able to make this these fish sticks for her, and maybe try the coating on chicken, too.  

  • that looks really good — what kind of fish did you get? also i do the same thing — i go sustainable as much as possible and then when something is on sale? or is at Costco? I still buy it.

    •  I honestly forget the name. It was a white fish that started with a “P”. Sorry!

      • Cheryl

        Maybe pollock?

  • Made these last night with haddock. I’m having the leftovers right now. I also made a Paleo tartar sauce to go with since I didn’t have the stuff on hand to make a fruit salsa. I added a few minutes to the cook time under the broiler to crisp up the breading. They are DELICIOUS.

  • Paleo Parents to the rescue… again! My kiddo asked for a Pirate Dinner tonight, and this is SO going in our swashbuckling bellies tonight. Arrr!

  • Hi! this looks so good, I miss breaded fish now that I cant have gluten anymore. But I’m only cooking for myself so 3 lbs of fish is a lot. Is it possible to freeze some of the fish sticks for later?

    • While we have never done so, I don’t see why that would be a problem at all!

  • Donna

    Can I use something other than almond flour? We have a nut allergy.

  • kristy

    I’ve noticed with most Paleo foods Almond something or other is used…milk or flour. I’m super allergic to the combination of almonds and exercise. Does it work just as well to use hemp flour or hemp milk instead of almond.

    • Hemp milk works, but we’ve never used hemp flour. Sunflower seed flour works though.

  • Fay Beilis Duftler

    I made this tonight for dinner, and it was simply amazing!!!!!! I combined unsweetened shredded coconut with the almond flour and bypassed the need for blending it in the food processor. Simply great. Highly recommending to all of my friends. Good work!

  • Leah Duvall

    I am allergic to fish with gills. Do you think this recipe would work with chicken tenders?

  • SJF

    This did not crisp up for me in the oven at the recommended temp. When the fish was cooked through, the breading was wet and crumbly. I rinsed and dried the filets, and then dipped in olive oil before coating and baking. I’m not sure where it went wrong. I briefly threw them on my griddle pan at a high temp to crisp them up, and I totally LOVED the coating and seasoning…just wondering why baking didn’t work for me?

  • Laura Madge

    This is amazing. I did cook at 375 for the last 10 minutes so the coated did crisp well.. I will be making this again.. Thanks for sharing.