• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Well Nourished Homepage Well Nourished

Simple recipes, whole foods, inspired health

  • Family Members
    • Meal Plans
      • G’s Summer Meal Plan
      • G’s Winter Meal Plan
      • My Weekly Planner
      • Meal Prep Planner
      • Event Planner
      • Wellness Plans
    • Recipe Filter
    • Success Pathway
    • Members Offers
    • What’s New This Week
    • Video Vault
    • About
    • FAQ
  • Start Here
    • How to be Well Nourished
    • About
    • Join the Family
    • Where to Shop and what to Buy
    • Help
  • Recipes
    • Latest Recipes
    • After School Snacks
    • Breakfast
    • Dips, Sauces, Dressings
    • Drinks & Smoothies
    • Healthy Lunchbox
    • Holidays & Entertaining
    • Meals
      • 30 Minute Meals
      • Budget Friendly
      • Chicken & Turkey
      • Fish & Seafood
      • Freezable Meals
      • Make-ahead Meals
      • Meat
      • Pork
      • Slow Cooked
      • Vegetarian
    • Members only
    • Savoury Snacks
    • Sides & Salads
      • Salads
      • Side Dishes
    • Soups
    • Sourdough Baking
    • Staples
    • Sweet Stuff
      • Baked Sweets
      • Desserts
      • Ice-blocks
      • No-bake Sweets
  • Living Well
    • Carbs, Protein, Fats
      • Carbohydrates
      • Fats
      • Protein
    • Digestion & Intolerance
    • Edible Garden
    • Exercise & Movement
    • Foods to Avoid
    • Food as Medicine
    • Health Challenges
    • Healthy Food Choices
    • Healthy Habits
    • Holidays
    • Home
    • Immune Health
    • Mind
    • Maternal health
    • Organic Eating
    • Our Environment
    • Pets
    • Planning & Budgeting
    • Stress & Mood Disorders
    • Sugar
  • Healthy Kids
    • Healthy Baby
    • Healthy Toddler
    • Healthy Child
    • Immune support for kids
    • Digestion & Food Allergies
    • Healthy Lunchboxes
  • Resources
    • Whole foods pantry list
    • Ingredients Glossary
    • Products and Services I Value
    • Become an Affiliate
    • Find whole food
      • ACT
      • NSW
      • NT
      • SA
      • QLD
      • TAS
      • VIC
      • WA
  • Shop
  • Login
  • My account

Gluten-free Fish Fingers with a Yoghurt Tartare

June 11, 2014 | Fish & Seafood

Fish fingers

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.

Health benefits

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.

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.

Gluten free fish fingers - with a yoghurt tartare

Prep 15 minutes
Cook 10 minutes
Total 25 minutes
Serves: 4
Fish fingers
0 from 0 votes
These gluten-free fish fingers are easy to make and the yoghurt tartare is just delicious along side it. 

Ingredients

Fish Fingers

  • 500 g firm white fish fillets - skinned and pin boned (I like snapper, blue eye, kingfish, mahi-mahi)
  • 1 free-range or organic 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 full-fat natural 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.

Course: Main Course

Share the goodness!

Category: Fish & Seafood Tags: coconutfree, dairyfree, eggfree, familyfood, fish, fishfingers, garlicfree, glutenfree, legumefree, lowfructose, lowsugar, nutfree, onionfree, seafood, sesamefree, soyfree, wheatfree, yeastfree

Reader Interactions

You may also like...

  • Sri Lankan Fish CurrySri Lankan Fish Curry
  • Salmon and Vegetable CurrySalmon and Vegetable Curry
  • Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)Crispy Salmon with Coriander Lime Pesto (and sweet potato chips)

10 Comments

Post a comment
  1. Villia says

    Can these be frozen? Before or after cooking?

    June 13, 2014
    Reply
    • 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

      June 14, 2014
      Reply
  2. 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!

    July 21, 2014
    Reply
    • 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

      July 21, 2014
      Reply
  3. 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.

    October 13, 2014
    Reply
    • 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

      October 14, 2014
      Reply
  4. Lucy says

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

    October 27, 2014
    Reply
  5. 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

    June 12, 2015
    Reply
    • 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

      June 13, 2015
      Reply
      • 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 🙂

        June 14, 2015
        Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

We respect your privacy. Your details are only used to reply to your comment or question. Full details in our Privacy Policy

Primary Sidebar

Social Media

Join over 140,000 followers

Xmas

Nourish Your Inbox!

Christmas Meal Planning Ebook

Sign up today for your FREE: • Chocolate Ebook • Subscribers Only Special Offers • Practical Health & Nutrition Tips • New Whole Food Recipes

Featured Ebook

From the Shop

See More

Dietary Preference

Have a Dietary Preference or Food Intolerance?

We’ve got you covered. All of our recipes feature variations including:

  • • Vegetarian
  • • Dairy Free
  • • Nut Free
  • • Gluten Free
  • • And more

There’s no restrictions to nourishment here, so happy exploring and cooking!

RECIPES

Join the Family and What’s New This Week

Join the Family

Join The Family

It’s a membership for busy parents who want help and motivation to create healthy and delicious family meals, week after week.

Find Out More

Popular Item

What People are Loving

  1. Nourishing Choc Chip Cookies
  2. Asian Noodle Soup
  3. Healthy Loaded Fries
  4. Carrot Cake Baked Oatmeal

Links

Hundreds of Recipes

Hundreds of delicious, nourishing and easy to make recipes.

Search

Nourish Your Inbox

Never miss an update! Including your free chocolate ebook and latest whole food recipes.

Subscribe

Footer

Logos

Well Nourished Homepage Well Nourished

As featured on

Footer-social

Connect with us

  • About
  • Sitemap
  • Contact
  • Privacy Policy
  • Website Terms of Use
  • Affiliates

© Well Nourished 2021

A Firstnature site

Sign up today for your FREE:
• Chocolate Ebook
• Subscribers Only Special Offers
• Practical Health & Nutrition Tips
• New Whole Food Recipes