Fried Fish, Breaded (Gluten-Free, Phase 1)

It’s Fried Fish Time!

Fried fish is popular comfort food. It’s the perfect meal to kick back and enjoy a sunny day on the patio. Unfortunately, traditional fried fish is battered and fried in refined gluten flours to get that “crispy” exterior and golden brown color. The good news? There are plenty of other options that are just as crispy, and just as golden-brown-and-delicious as the traditional gluten-flour fried fish batter. Our favorite has to be this chickpea flour “breading”. Try it on fish, chicken, or tofu for a fried feast – grain-free!

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Who’s ready for a plate of crispy fried fish?? We are!! No need for refined flour or processed grains – this recipe uses chickpea flour to add the perfect crispy bite to a fillet of fish, piece of chicken, or slice of tofu! Try incorporating herbs or spices into the chickpea flour blend to create a meal you’ll absolutely love! Here are a few flavor combinations to get your culinary inspiration going…

Add 1 tsp dried oregano and 1 tsp dried basil for an Italian-style mix. Use chicken as the protein and top with parmesan cheese and marinara sauce for a “chicken parmesan” inspired meal.
Make a spicy fried fish by adding 1 tsp of smoked paprika and a dash (or two!) of cayenne pepper. Pair with our chipotle mayonnaise and serve in lettuce wraps for a spicy fish “taco”!
Add 1 tsp curry powder and 1/2 tsp turmeric for a curry-spiced fried fish. Pair with our coconut curry sauce and serve with chickpeas OR with our Chana Masala for a fun curry-and-chickpeas meal.

What would you choose? Comment your flavors below, or post a photo in our Facebook Group – we always love to see what you’re cooking up in your kitchen!

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Fried "Breaded" Fish

Chef Dawn Ludwig

Recipe from ALWAYS DELICIOUS by David Ludwig, MD, PhD, and Dawn Ludwig.

Chickpea flour works perfectly for frying and breading you favorite proteins. If you want an even crispier version, try using the Chickpea Bread Crumbs (Always Delicious page 196) as we do in Chicken Parmesan (Always Delicious page 126).

Print Recipe

Prep Time 5

Cook Time 30

Total Time 35

Course Meat

Cuisine American

Servings 4 servings

Equipment

Cast Iron Pan (recommended)

Ingredients

Coating

1 cup chickpea flour
¼ tsp garlic powder
½-1 tsp salt
¼ tsp ground black pepper

Protein

1 cup neutral-tasting oil with a high smoke point, such as high-oleic safflower or avocado oil
2 pounds fish fillets (leave small, thin, fillets whole and cut thicker fillets into 2-inch-wide strips) OR 1¼ pounds boneless, skinless chicken thighs, cut into 1-inch-wide strips
salt and ground black pepper, to taste

Instructions

Serve with Tartar Sauce (ALWAYS HUNGRY BOOK pg. 261) Enjoy!
Preheat the oven to 200°F.
Make the coating: Combine the chickpea flour, garlic powder, salt, and pepper in a shallow dish or pie plate.
Coat and fry the protein: Heat the oil in a large cast-iron skillet over medium heat (The oil should be ¼ to ⅓ inches deep in the skillet and hot enough to sizzle when the protein is added, about 350°F.
If using fish, rinse it and pat dry. If using chicken, do not rinse, just handle carefully by patting it dry with paper towels to avoid cross contaminating any surface with liquid from the raw chicken.
Season the fish or chicken lightly with salt and pepper. (Remember that there IS salt in the coating as well).
Dredge the fish or chicken in the coating to completely cover, shaking off any excess, and gently place in the hot oil in a single layer. Work in batches as necessary to avoid crowding the pan. Cook, uncovered, until the coating is browned and crispy, about 5 minutes, then turn and cook on the other side for 5-8 minutes, or until the protein is fully cooked.
Remove from the pan and drain on a plate lined with paper towels or a bamboo sushi mat. Transfer to a baking sheet and keep warm in the oven until ready to serve.
Skim any bits of flour from the oil with a mesh strainer or spoon, add oil as needed, and reheat it. If the oil isn't hot enough, the batter will be soggy instead of crispy, so let the oil come back to temperature between batches and avoid crowding. Repeat to fry the remaining fish or chicken.
Serve warm.

Notes

Variations

See Always Delicious page 114 for variations and phase meal suggestions.

Nutrition (Per Serving)

Fat: 26g

Carbohydrates: 10g

Protein: 32g

Calories: 404

Keyword Fish, Grain-Free

It’s Fried Fish Time!

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