These gluten-free fish fingers are a simple, wholesome take on a family favourite. Using firm white fish fillets coated in polenta and coconut flour, they’re crispy on the outside, tender on the inside, and served with a tangy homemade yoghurt tartare. This recipe is not only gluten-free but also quick to make, perfect for a weeknight meal or a healthier alternative to takeout fish and chips.
Health benefits
Fish is an important source of protein and essential 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. The yoghurt in the tartare sauce adds probiotics for gut health, while polenta provides a gluten-free, fibre-rich crumb.
Ingredients
Using high-quality, fresh ingredients like free-range eggs and firm white fish fillets ensures a nutritious meal. The non-GMO or organic polenta gives a satisfying crunch, while the yoghurt tartare offers a zesty, probiotic-packed dip that complements the fish perfectly.
How to make Gluten-free Fish Fingers
To make these fish fingers, simply cut the fish into 2cm-wide pieces, dip them in a beaten egg, and coat with a mixture of polenta and coconut flour. Fry in coconut oil until golden and crispy. Mix the yoghurt tartare by combining yoghurt, capers, and lemon zest. Serve everything up hot for the best crunch!
Serving suggestions and how to store
Serve these crispy fish fingers immediately with a side of homemade chips or a fresh salad. Leftovers can be stored in an airtight container in the fridge for up to two days. To reheat, pop them in a hot oven to maintain their crispy texture.
Vary these gluten free fish fingers to suit
For dairy-free, swap the yoghurt (or Greek yogurt) with homemade mayonnaise. If you’re avoiding eggs, dip the fish in oil or melted butter before crumbing. You can also replace the coconut flour with spelt or gluten-free flour if coconut isn’t your thing. Want to turn this into a classic fish and chips? Pair it with my healthy homemade chips!
Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.
Ingredients
Fish Fingers
- 500 g firm white fish fillets - skinned and pin boned (I like snapper, blue eye, kingfish, mahi-mahi)
- 1 egg/s
- 80 g polenta (½ cup) non-GMO or organic
- 2 tbsp coconut flour (or spelt if not gluten intolerant)
- Sea salt and freshly ground black pepper - to taste
Yoghurt Tartare
- 125 g natural, Greek or coconut yoghurt (½ cup)
- 1 tbsp capers - roughly chopped
- 1 lemon/s - zest
- Sea salt and freshly ground black pepper - to taste
Method
Fish Fingers
- Cut your fish into fingers, about 2cm wide
- In a bowl, beat the egg
- In a second bowl mix the polenta, flour, and salt until combined
- 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.
- Dip the fish pieces in the egg then toss in the crumb and cook in the hot oil, turning once the crumb browns.
- Serve immediately.
Yoghurt tartare
- Mix all ingredients together in a small bowl.
Variations
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.Coconut-free
Choose gluten-free or spelt flour.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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Villia says
Can these be frozen? Before or after cooking?
Georgia Harding says
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 says
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!
Georgia Harding says
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 says
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.
Georgia Harding says
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 says
Made this tonight for dinner – it was wonderful! Another great recipe Georgia – love it 🙂
Emily Elizabeth Holler says
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
Georgia Harding says
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 says
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 🙂
Cathie Peries says
Hubby cooked this tonight using flathead tails. It got a “double thumbs up” from the little people and the big people. Hubby had requested it goes on the regular rotation alongside the healthy loaded fries
Georgia Harding says
Ah perfect, I love flat head for this too. Cheers for the 5 stars Cathie G x
Jas says
Hi Georgia, can these also be cooked in the oven? Thanks 🙏
Well Nourished Team says
Hi Jas, this recipe hasn’t been tested in the oven (only because the fish does cook very fast and cooking in oven won’t allow enough time for the crumb to crisp up before the fish might overcook).