Recipes
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Coconut fish bites

Coconut fish bites

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These are baked, not fried, so they are a much healthier take on crumbed fish. Speaking of crumbs – there are none! Here I use brown rice flour and coconut to coat, which makes them gluten free. They are also egg-free and dairy-free thanks to a quick soaking in yummy soymilk mixed with tamari sauce instead of egg. Try serving these in a wrap with lots of salad or as part of a mezze plate for the kids with a little mayonnaise for dipping.

  • Recipe by Christie Connelly
  • Serves 4 as part of a meal with salad or in a wrap
  • Prep Time 10 minutes
  • Cooking Time 15 minutes
Ingredients
  • 130g (1 cup) brown rice flour
  • 50g (3/4 cup) shredded coconut
  • 1/2 teaspoon freshly cracked black pepper
  • 125ml (1/2 cup) Vitasoy Soy Milky Lite
  • 1 tablespoon tamari sauce (or soy sauce, but this isn't gluten free)
  • 500g fish fillets*
  • vegetable oil cooking spray
Instructions
  1. Heat the oven to 200C and line a baking tray with non-stick paper.
  2. Place the flour, coconut and pepper onto a large plate and mix with your hands to combine. Pour the soy milk and soy sauce into a bowl and stir to combine.
  3. Chop the fish into cubes about 3cm big. Dip one into the soy milk mixture then immediately drop into the flour/coconut mixture and roll to coat. Shake off the excess and place onto the lined baking tray. Repeat with the remaining fish cubes.
  4. Spray all the fish bites on both sides with vegetable oil and bake in the oven for 10 minutes. Turn each one over using tongs and bake for a further 5-8 minutes until golden brown and cooked through. Serve with salad or in a wrap as pictured.

Note: *I used swordfish here, but any firm white fish or even salmon works well too.

Nutritional Analysis – Amount per Serve
Energy 1877kJ
Protein 33.9g
Total Fat 22.6g
Saturated Fat 10.2g
Carbohydrate 25.2g
Sugar 1.7g
Sodium 246mg
Calcium 51mg