Allergy Mums / Support for families with allergies

publication date: Apr 25, 2014

Gluten Free Crispy Fish

We eat a lot of fish in our house - it's easy on the digestion which is good for us all.  This is a quick and easy recipe that works on any white fish. I've used line caught  halibut fillets but any firm white fish will do.  Adding in a bit of polenta gives the crust a satisfying crunch and texture; by limiting the amount of polenta it comes out lightly crisp and not too heavy.  Fast food for Friday night!

gluten free crispy fish

Free From: Gluten, Soya, Dairy, Egg


3 Halibut fillets

2 cups Rice Dream or other non dairy milk

1 cup Doves Farm Plain gluten free flour

1/3 cup polenta

salt and pepper

3 tablespoons of veg oil for frying

If you can do spices then a bit of paprika might be nice - we can't, so we stick to salt and pepper


If your fillets are skinned; then skin them. You can do this with your fingers - run your fingers along the side of the fillet where the skin is loose. Grab it, and pull gently holding the fish fillet down with the other hand. Of course if you're smart you'll just ask the fish monger to do it and save yourself the hassle.  

Place the 'milk' in a large bowl

Put the flour, polenta, salt and pepper in a bowl. Mix. Empty the bowl onto a large plate

Dip each fillet in the milk so it's coated on all sides.

Then put the fillet on the plate with the flour mixture, press down, flip and press down. Make sure the entire fillet is covered with the mixture. Move to a separate plate and continue until all fillets are covered.

Grab a large frying pan (or two if needs be), add the veg oil and heat until it sizzles nicely (on my hob its level 6). You want hot but not smoking oil. 

Put the fillets into the pan and leave them - don't fiddle. Depending on the thickness the cooking time will be about 5 minutes for the first side. When brown (yes you can peek), flip and brown on the other side. The second side will only take a couple of minutes. 

Serve with a chunk of lemon to squeeze over the top. Delicious!

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