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Gluten-Free Fish Stick Recipe

terigruss_fish-sticksCold water, wild fish is a healthy, safe option when you’re shopping for fish. If you can find it at your local grocery, buy frozen, wild caught Pacific cod for this recipe. It’s usually easy to find. I have used quite a few brands of frozen cod to make this recipe and find the best quality frozen cod is available at Costco. At least that’s the case where I shop.

Be sure to thoroughly thaw the frozen cod and blot it with paper towels until the fish is dry to the touch. This recipe is a great way to prepare fish to make a batch of delicious fish tacos.

Learn more about buying fish from our Fish and Seafood site.

INGREDIENTS
  • 2   large — approximately 7 oz white fish fillets —  preferably sustainable wild caught Pacific cod
  • 1/4 cup gluten-free sweet rice flour, more if needed
  • 1/4 cup gluten-free corn flour, more if needed (cornmeal can be substituted and will make the coating crunchier)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon Old Bay Seasoning (optional)
  • 1/8 teaspoon black pepper, or to taste
  • Frying oil – preferably organic peanut oil or your favorite high heat fry oil

 

  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Chill: 0 minutes
  • Total Time: 13 minutes
  • Yield: Four 3-ounce servings

 

PREPARATION

If using frozen fish filets thaw according to package instructions. Cut into strips or squares if you prefer and thoroughly blot to remove excess water.

Place gluten-free sweet rice flour and corn flour in a baking dish. Add seasonings and use a whisk to combine ingredients. Dredge blotted fish filets and shake off excess flour. Place fish on a plate and let sit for about 5 minutes.

Dredge fish one more time and let sit while heating oil.

Add about 2 inches of peanut oil or your favorite frying oil to a heavy skillet with high sides. Use a deep fry thermometer to heat oil to 350 degrees. Be careful not to overheat the oil. If oil starts to smoke remove from heat and allow it to cool before proceeding.

When oil is at 350 degrees, carefully add fish, several pieces at a time. Don’t overload pan or oil may  cool too much and fish will get soggy. Fry for about 3 minutes. Use tongs to carefully turn and fry until fish is evenly golden brown. Drain on a cooling rack. Add salt to taste. Serve immediately.

Serve with your gluten-free favorite tartar sauce recipe.

Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.

 

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Author Information: Teri Gruss, MS
Teri was diagnosed with gluten intolerance after decades of symptoms that culminated in malabsorption syndrome. Teri has written numerous health and nutrition articles for the popular website naturalnews.com and was a founding member and moderator of nutritioncircle.org, a nutrition forum for healthcare professionals and students. She is a member of the American Dietetic Association and supports the non-profit organization Gluten Intolerance Group (GIG) of North America as a member.

About Teri Gruss, MS

Teri Gruss, MS
Author Information: Teri Gruss, MS About.com Guide to Gluten-Free Cooking Teri was diagnosed with gluten intolerance after decades of symptoms that culminated in malabsorption syndrome. Teri has written numerous health and nutrition articles for the popular website naturalnews.com and was a founding member and moderator of nutritioncircle.org, a nutrition forum for healthcare professionals and students. She is a member of the American Dietetic Association and supports the non-profit organization Gluten Intolerance Group (GIG) of North America as a member. Email Teri Gruss, MS here.
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