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Fish Sticks Kids Won’t Resist!

Fish Sticks Kids Won't Resist! This recipe will make sure your kids don't miss out on essential nutrients! https://www.superhealthykids.com/fish-sticks-kids-won-rsquo-t-resist/

You had to know after my weekend with Brenda Watson, when I learned all about the amazing benefits of Omega 3 Fats, that my family would be eating a lot more fish!  And by a lot, I mean, more than once a week!  We all need more Omega 3’s!

Fish Sticks Kids Won't Resist! This recipe will make sure your kids don't miss out on essential nutrients!

Omega 3 Fat’s are not made in our body. This is a nutrient we must get from the food we eat. Sufficient omega 3’s are important because:

  • They are essential for growing children.
  • They have been shown beneficial to improving immune function.
  • They’ve been shown to reduce inflammation in patients with asthma and arthritis.
  • They’ve been shown to delay or prevent psychotic disorders in children and adolescents (which is interesting because my husband is a nurse and he says all their psychiatric patients get an omega 3 supplement!  (source)

Unfortunately, our American Diet doesn’t provide for much Omega 3. Some of the best sources include:

  • Fish!  Sardines have the highest amount, followed by Mackarel, Salmon, Halibut, Tuna.
  • Plant sources, such as: chia seeds, flax, and hemp.
  • Eggs contain more omega 3’s if the hens have been fed greens and insects.

So, fish it is!  We made fish sticks tonight!  Similar to our Chicken Nuggets, we used mixed up Tilapia.  The binder we used was whipped up flax seeds, as opposed to eggs that we used for the chicken, because of the Omega 3’s in flax! Plus, I had a reader looking for an alternative to eggs due to allergies.  So, the final recipe ended up like this:

Fish Sticks Kids Won't Resist! This recipe will make sure your kids don't miss out on essential nutrients!


  • 4 White fish fillets (such as tilapia)
  • 2 TBL Flax Seeds
  • 1/2 Cup Water
  • 1 cup Bread Crumbs
  • 1/2 Cup Parmesan Cheese
  • 1 Teaspoon salt


  1. Steam frozen Tilapia in the steamer basket of a rice cooker for 20 minutes
  2. While steaming, blend flax seeds and water in a blender until frothy.
  3. After Tilapia is cooked, combined in a bowl with the frothy flax and water mix. Stir till combined and Tilapia is crumbled and coated by the flax liquid.
  4. In a separate bowl, combine bread crumbs, parmesan, and salt.
  5. Scoop tilapia out with a melon baller or cookie scoop.
  6. Dump into bread crumbs and gently roll around.
  7. Arrange on a cookie sheet, and flatten gently with your hands. Drizzle with olive oil.
  8. Bake on the Broil setting High, close to the heat source.
  9. After 5 minutes, flip with spatula. Cook the other side for five more minutes.


Fish Sticks Kids Won't Resist! This recipe will make sure your kids don't miss out on essential nutrients!

The fish sticks taste amazing! My kids gobbled it up, mostly because they were starving, and also because they were awesome.  The fish sticks that had more oil around it, stayed together really well.  The others fall apart easily, but no problem if you just give your kids a fork too!

Our full balanced dinner included, cabbage salad, mandarin oranges, brown rice, and Fish sticks, on MyPlate!  I got the idea to cook the fish in a rice cooker from my running partner, Eleice- Who has an awesome PE Blog! if you are looking for active kids games.

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I’m positive you can Lisa.. I had never cooked fish in a rice cooker till today, so it was more of an experiment.. Cooking it in the oven will still be soft enough to crumble up I’m sure!

Amy, these look incredible!

Not only am I sure that they’ll appeal to kids, but wow… I want one so bad myself! I love the idea of shaping them that way, it would never have occured to me before.

Well done 😀

This sounds good! 🙂 I will have to try it. I love fish but my 2 year old isn’t as big of a fan. I think it’s mostly because my husband can’t stand to eat anything that comes from within a mile of water.

Can you tell me where you got your plate, btw? I have a round segmented tray with three spaces but I like how yours is labeled. That would help me a lot to remember what I should be putting on each plate. Thanks 🙂

Yay! Thank you so much for this recipe! I cannot wait to make this and the chicken recipe!! You are awesome!

Made these tonight for dinner! Kids loved them and when they were finished eating, I told them it was fish! They cannot wait for me to make them again. very easy. thank you!

What kind of tilapia filets did you use? The only ones I have seen are processed with carbon monoxide. Seriously.

Hi Chasten,
I haven’t heard of this problem. I did a little google searching, but was wondering if it has to write that it was treated on the packaging or not. My package of Tilapia doesn’t say that it was treated. Also, if it’s fish from the US is it treated, or just China?

Can you give me an estimate of how much this recipe will make?? Thanks, can’t wait to try it 🙂

I will definitely try these for my 2 year old. She LOVES fish and I always make fillets fresh for her from what my husband catches. She loves the little pieces. I can’t wait for her to try these!

My kids are very picky eaters. My son will only eat oat meal and toast. I decided to try these fish nuggets and I was so amazed my son ate every single fish nugget I gave him and said yummy the whole time. My daughter asked for thirds.. Thank you so much.

I am a little shocked that you would use Tilapia, Even I do a little research on certain fish before I feed it to my kids. If you promote Omega-3’s at the beginning of this recipe, why wouldn’t you use a heart healthy fish?! Barramundi is by far a better white fish, that actually has high levels of Omega-3’s.

I’d be very careful with the fish I use, unless its wild caught then its not healthy. Anything farmed has been fed GMO feed and is hi in mercury. Other than that. Great idea, my son loves cod and he’s only 18 mo

I used almond flour (meal) today and they were delicious. *thumbs up* My 3 year old and husband both loved them.

if you wanted to use an egg instead of flax seed, what would the recipe be/how would it change to accommodate the egg?

Just made these and my three year old loves them!! I didn’t have bread but ground up a wheat chex mix cereal. So making these again

Thanks for the idea :-). We all need to be careful of what fish we use though, especially for children and pregnant/nursing women. Look up this link: http://www.ewg.org/research/ewg-s-consumer-guide-seafood/seafood-calculator

Most tuna is actually quite low in omega-3s and should be avoided, along with Halibut! Very high mercury levels in both. King Mackerel also should be avoided (high mercury) , but Atlantic and Pacific are fine. Also Tilapia, while very low in Mercury, is also very low in omega-3s.