Mackerel Fish Sticks!

Fish sticks/fingers…like you’ve never known them before! A cross between a fancy pants fish cake and a fish stick, coated with a toasted almond crumb, fried, then baked and served up with a thick dill cashew cream!

Mackerel Fish Fingers (6) title Mackerel Fish Fingers (16)

I randomly got this longing for fish cakes the other night, but the food blogger in me also wanted to try and create something a little different for you guys! I dreamed up this little beauties, part of me envisaging them being a bit of a disaster, most likely not holding their shape but nonetheless tasting pretty amazing. I wanted to give them a shot regardless!

Mackerel Fish Fingers (2) Mackerel Fish Fingers (3)

Coconut flour is the key ingredient, giving the mix of cauliflower mash and mackerel it’s structure! They’re a little delicate when cooking them in the pan but once they’ve had some time in the oven they’re much more sturdy.

Mackerel Fish Fingers (12)

The coating is incredible and gives them the perfect bit of bite, the interior soft, supple with small chunks of mackerel throughout and heaps of flavour. I could have went all out fish but I find with mackerel less is more and sure then I wouldn’t have had the opportunity to see if cauliflower would work in place of a the more traditional fish cake filler…potato.

Mackerel Fish Fingers (8) Mackerel Fish Fingers (9)

I used toasted almonds in the coating which get the external flavour process going before it’s even started. You of course use sardines in place of the mackerel, perhaps even the same amount of salmon. Other fish might work but I the more meaty, in my eyes substantial and flavourful species work best.

Mackerel Fish Fingers (13)

Canned mackerel is one of my go to snacks when on the move. So incredible satisfying, if a little messy at times! Not everyone is so partial to its aroma! These fish sticks/fingers are incredible the next day straight from the fridge. They firm up even more, the perfect on the go nibble and can equally be reheated in a hot pan with some coconut oil or in the microwave for just shy of a couple of minutes.

Mackerel Fish Fingers (18) Mackerel Fish Fingers (19)

Why not serve them up with a soft boiled egg? The alternative “soldier” for dunking.

Mackerel Fish Fingers (21)

I served the first couple up on a slice of toasted grain free sandwich bread thickly spread with the awesome lemon dill cashew cream (recipe below!). A fancy pants open faced fish finger sambo!

What’s your favourite type of fish stick/cake? Ever make your own?

Mackerel Fish Sticks

by Michelle Hunt

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: fry bake entree snack gluten-free grain free low-carb paleo soy-free sugar-free coconut flour coconut oil cauliflower mackerel

Ingredients (Serves 2 (8 large fish sticks))

  • 200g (7oz) cooked pureed cauliflower
  • 200g (7oz) cooked boned flaked mackerel (you can use canned!)
  • 2 tbsp (45g) coconut flour
  • 1 tsp Dijon mustard
  • 2 spring onions finely chopped/minced
  • 1 medium organic egg whisked
  • 1 tsp lemon zest
  • 1 tsp lemon juice
  • 2 tbsp finely chopped fresh dill
  • Pinch of chili flakes (optional)
  • 1/4 tsp Pink Himilayan Rock Salt
  • 1/4 tsp Black pepper


  • 1/4 cup (30g) roasted almonds coarsely ground
  • 1/4 cup (30g) almond flour
  • Pinch or two of Pink Himilayan Rock Salt & Black Pepper

Lemon Dill Cashew Cream

  • 1/3 – 1/2 cup (80- 125ml) water
  • 1/4 cup (30g) raw cashews, soaked
  • 4 tbsp fresh lemon juice
  • 1 tbsp fresh dill
  • 1/2 small garlic clove minced
  • 1/4 tsp Pink Himilayan Rock Salt or to taste
  • 1/4 tsp onion powder


Mix together all ingredients in a large bowl. Let sit for 5 minutes.

Preheat oven to 180C (350F).

Divide mix in to 8 finger length pieces.

Melt coconut oil in a pan over a medium heat.

Mix together coating ingredients and gently roll each fish stick in to the crumb. Cook in batches of four, 1-2 minutes per side, adding more coconut oil to the pan for the second batch. Transfer to a baking paper lined tray and bake in the preheated oven for a further 5-8 minutes; until nicely browned and heated through. Serve with a side of lemon dill cream (below)…on top of a slice of toasted grain free bread if desired; highly recommended!

For the Lemon Dill Cream

Place all ingredients in a high speed blender and process until perfectly smooth! Start with 80ml (1/3 cup) water and add more to reach desired consistency. I prefer it thicker and creamier.

Powered by Recipage

You may also like