Moomah the Magazine
Gluten-Free Fish Sticks

Gluten-Free Fish Sticks

We often try to get our children to eat more fish in their diet as we are told about all of the good iron it holds. The problem is that a lot of our children won't eat the fish unless it is battered and fried. When this is the case, it seems the ratio of batter to fish is not so equal and all healthy dietary intentions go out the window. Aida's unprocessed fish sticks are guaranteed to win your kids over with their deliciously tasty lemon-batter, making the fish crispy and tasty in a cleaner and healthier manner.

Unprocessed fish sticks

Ingredients

• 4 fillets of Tilapia or Cod 
• ½ cup all-purpose gluten-free flour
     (we love King Arthurs)
• ½ cup gluten-free garbanzo flour
     (we love Bob's Red Mill)
• 1 cup corn meal
      (we love Bob’s Red Mill Corn Meal)
• 2 eggs
• Old Bay Seasoning
• 1 tbs. chopped parsley
• ½ tsp. lemon zest
• 1 tsp. Herbamare salt

METHOD

PREHEAT oven to 400 degrees.

CUT fish into strips - approximately 1 oz. each.

RINSE fish in cold water and PAT dry. 

MIX all-purpose gluten-free flour and garbanzo flour in a bowl.

SEASON with Herbamare salt.

TAKE ¼ of the flour mixture and place it into a bowl or baking dish.

PLACE remaining flour in a second dish and ADD corn meal, old bay seasoning, lemon zest and parsley. 

BEAT eggs in a third bowl.

COAT fish pieces in the bowl of seasoned flour and PAT to remove excess flour.

DIP the floured fish in the eggs.

DIP fish in the third bowl of flour and corn meal.

GENTLY PRESS the mixture into the fish.

 

 
 
 

BAKE, SAUTÉE OR FREEZE:

IF BAKING:

OIL parchment paper or baking sheet with grape seed or olive oil.  
DRIZZLE or spray fish lightly with remaining oil.
BAKE for 15 to 20 minutes until golden brown. 

IF SAUTÉING:

HEAT olive or grape seed oil on medium/high.
SAUTÉE for 4 minutes on each side.

YIELDS approximately 16 fish sticks.

IF FREEZING:

• Freeze fish uncooked. Fish is better cooked fresh than re-heated.
• Store flat in a dated ziplock bag to take up little room in the freezer.
• Fillets can be fatter on one side than the other. Store with fatter end of one next to thinner end of another to reduce space.
• Fish can be frozen for up to three months.
• Thaw fish before cooking.

TRY SERVING FISH STICKS WITH:

ROMESCO DIPPING SAUCE >>

LOW FAT TARTAR SAUCE >>

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