+ Gluten Free Fish Fingers - with a yoghurt tartare

Gluten free fish fingers – with a yoghurt tartare

These gluten free fish fingers are very quick and easy to make and with their crunchy crumb, will definitely win over fish finger loving kids.

Why are they healthy?
Fish is an important source of omega 3 fatty acids, an essential fat very commonly lacking in many diets.

Commercially produced fish fingers are another processed food disaster in my book.  My first concern is where the fish is sourced and it’s level of contamination.  Secondly, they contain  a lot of gluten and also yeast which burdens tiny tummies (even if not gluten sensitive).  Lastly, they are yet another source of dangerous polyunsaturated and trans fats (for which the only safe amount is zero)!  Trans fats are stored in the cells of your body and their effect is lifelong.  Want good health and more energy, start by eliminating trans and processed fats from your diet?  I have spoken in more detail about fats here.

Serves 4

Fish Fingers
5oo-600g of firm white fish fillets, skinned and pin boned (I like snapper, blue eye, kingfish, mahi-mahi)
1 egg, lightly beaten
½ cup polenta (non-GMO or organic)
2 tablespoons coconut flour or another GF flour if you’d prefer (or spelt if not gluten intolerant)
Sea salt, a good pinch or two

Yoghurt Tartare
½ cup full fat natural or Greek yoghurt
1 tablespoon capers, roughly chopped
Zest one lemon, finely grated
Sea salt and black pepper to taste


Fish Fingers

  1. Cut your fish into fingers, about 2cm wide
  2. In a bowl, beat the egg
  3. In a second bowl mix the polenta, flour, and salt until combined
  4. Heat a large pan over a medium-high heat.  I cooked mine in a mild coconut oil, but you could also use butter or ghee.
  5. Dip the fish pieces in the egg then toss in the crumb and cook in the hot oil, turning once the crumb browns.
  6. Serve immediately.

Yoghurt tartare

  1. Mix all ingredients together in a small bowl.

Dairy Free
Substitute the yoghurt for homemade or whole egg mayonnaise. My homemade mayo recipe is here.

Egg free
Dip the fish in a little oil or melted butter prior to crumbing.

Fish and chips?
Combine it with my healthy homemade chips, find the recipe here.


Hope this recipe is a hit?  I love to receive comments, post yours below.

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Fish fish

  • Villia

    Can these be frozen? Before or after cooking?

    • Hi Villia. I would freeze them before cooking – place on baking paper on a tray in the freezer. Once frozen transfer and store in airtight containers or bags. G x

  • Elizabeth Collins

    I made these tonight with the polenta, our family is gluten and dairy free due to allergies, so it’s nice to have an alternative! Hubby LOVED them, and although the children weren’t as keen, we will be having these again… so they’d better get used to them! Trying out your fish cake recipe later this week, will be very interested to see how the kids take to those!

    • Thanks for your feedback Elizabeth. We eat fish at least once a week. My kids aren’t super keen on it generally (too bad also) but they do love the fish cakes so definitely worth a try. Processing the fish gives it a nice texture and the sesame seeds a lovely crunch. G x

  • Sally

    Thank you Georgia. I used this recipe tonight on whiting filets, it was delicious and my whole family demolished the lot, including Miss 8 & Miss 6 who are not the biggest fish fans. Fish cakes are next. Our family loves Well Nourished recipes.

    • Thanks for your feedback Sally. My kids aren’t massive fish fans either and they also like these, but really like the fishcakes (so def worth a try next). G x

  • Lucy

    Made this tonight for dinner – it was wonderful! Another great recipe Georgia – love it 🙂

  • Emily Elizabeth Holler

    This sounds delicious!! I am a little concerned the polenta may be aggravating to us. Is there anything else you suggest that is not a grain? Or less reactive grain like Millet? But in what form? Thank you so much x

    • Yes you can swap for rolled quinoa or millet – makes a nice (but not as crunchy) crumb. I have also crumbed with left over cooked millet or quinoa which does produce a crunchier crumb. G x

      • Emily Elizabeth Holler

        Oh that is excellent news! I never thought I would be eating fish fingers again… Thank you so much Georgia, I will be making these soon 🙂

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