Crumbed Fish Goujons (GF)

Serves: 4

Ingredients

5oo grams of white fish (sliced into small 2cm strips)
1 ½ cups of gluten free flour
3 cups of rice bread crumbs (Orgran brand or Make your own from fresh GF bread)
1 cup of soy milk and 1 egg if tolerated (mixed well)
1 ½ tablespoon of Coconut oil

Options:
– Use Rice Milk, Lactose free milk or full cream milk if you can tolerate milk
– To change the flavour add fresh chopped dill to the breadcrumbs
– Use ½ Gluten Free bread as the crumbs and mix in with the dry rice crumbs from Orgran
– Or you can add the crispy Orgran corn crumbs to the rice crumbs
– You can add Parmesan cheese to the breadcrumbs if you can tolerate cheese
– You can add desiccated coconut to the bread crumbs if you like a little coconut flavour

Method

  1. Set out your fish on a chopping board and cut the fish into 2cm strips and place the fish on the plate and put back in the fridge
  2. Fill one bowl with flour, one bowl with soy milk, one bowl with breadcrumbs and get 1 large plate ready in this order -dip the fish into the flour coating on both sides, then dip into the milk and then into the breadcrumbs making sure you coat the fish on both sides , press down firmly into the crumbs and place the fish on the plate and back into the fridge for 5 minutes to get cold ( this helps with keeping the crumbs on the fish if you cannot use eggs in the milk)
  3. Turn your oven onto 160 degrees fan forced
  4. Once the fish is chilled for 5 minutes you can begin to cook it
  5. Heat your fry pan with the oil and place the fish into the frypan to cook on one side, then when it is turning golden brown flip onto the other side and cook, then place onto the oven tray lined with baking paper and place in the oven for a couple of minutes, being careful not to overcook the fish

Serve with mango chutney and fresh cooked baked vegetables or you can try a salad in summer

Equipment

3 deep bowls, 2 large dinner plates, Baking paper, Chopping board, Fry pan, Oven tray, Flat spatula,

 

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