Crispy, golden fish sticks made with white fish coated in seasoned oat flour and parmesan — baked, not fried. A kid-approved dinner that swaps regular breadcrumbs for low-GI oat flour, keeping carbs low and blood sugar steady. Serve with tartar sauce or sugar-free ketchup for a crowd-pleasing family meal.
Preheat the oven to 220°C (425°F). Line a baking sheet with parchment paper and lightly coat with olive oil spray.
Pat the fish fillets dry with paper towels, then cut into strips about 2–3 cm wide and 8–10 cm long (roughly finger-shaped).
In a shallow bowl, whisk the 2 eggs. In a second shallow bowl, combine the oat flour, grated parmesan, paprika, garlic powder, salt, and pepper.
Dip each fish strip into the egg wash, letting the excess drip off, then press firmly into the oat-parmesan coating on all sides.
Arrange the coated fish sticks in a single layer on the prepared baking sheet. Spray lightly with olive oil.
Bake for 18–20 minutes, flipping once halfway through, until golden and cooked through. Serve immediately with tartar sauce or sugar-free ketchup.
The oat flour coating has a significantly lower glycemic index than regular white breadcrumbs, making these fish sticks a smarter choice for blood sugar management. Carbs come from the oat flour and parmesan coating, and the glycemic load is very low. Use your usual dosing method agreed with your care team to dose accurately and log this meal and your post-meal readings in your food journal to spot patterns.
