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
- 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
- Heat the oven to 200C and line a baking tray with non-stick paper.
- 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.
- 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.
- 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