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.
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 GF 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.
Mix all ingredients together in a small bowl.
Substitute the yoghurt for homemade or whole egg mayonnaise. My homemade mayo recipe is here.
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.