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.
These gluten-free fish fingers are easy to make and the yoghurt tartare is just delicious along side it.
- 5oo-600 grams 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 gluten-free flour if you'd prefer (or spelt if not gluten intolerant)
- Sea salt, a good pinch or two
- 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
-
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.
-
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.
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.
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 🙂