Gluten free breaded fish goujons & polenta chips with smashed peas and mint.
Home-made fish goujons are a great midweek dinner or snack for all the family. Kids will love this home-made version of fish fingers and will enjoy helping to make them. You can use any fish you like. This recipe also works well with salmon. Delicious when teamed with nutritious polenta chips and wonderful smashed peas and mint side.
400g skinless, boneless white fish (I used cod) cut into 12 pieces or strips
80g plain gluten free flour
2 large free range eggs beaten
For breadcrumbs take 5-6 slices of gluten free bread and place in a food processor and pulse to make breadcrumb. Transfer breadcrumbs to a baking sheet and bake in oven at 200c for 5 minutes. Remove from oven and move around to allow even bake and return to oven for a further 5 minutes. The breadcrumbs should be dry and crunchy but not burnt. Remove from oven, allow to cool. Breadcrumbs can be stored in the fridge for several days in an airtight container, allowing this stage to be done in advance of making the fish goujons.
In a large shallow pan heat about and inch deep of oil (do not fill pan over two-thirds full) until it reaches about 190c. (do not leave unattended!)
place flour onto one plate, beaten eggs onto another and spread breadcrumbs on another.
Coat each piece of fish firstly in the flour, dust off excess. Then into the egg, then coat with the bread crumbs. Place on clean plate. Do this till all the strips of fish are coated.
Cook in batches for 3-4 minutes turning over half way through, until crumbs are golden brown and fish is cooked. Serve with a chunk of fresh lemon.
I love polenta chips as they are easy to make can be prepared in advance, nutritious and you can infuse them with any flavour you like. A great alternative to potatoes and naturally gluten free. My favourite flavour addition is mustard to give an extra bite although they are great just seasoned with salt and pepper.
250g fine ground polenta
In a pan bring the water to the boil, add the ground polenta and keep stirring, remove from heat and stir until it becomes a smooth paste. This is the time to add any flavours like a tbsp of wholegrain mustard or fresh chopped herbs. Transfer to a 20 cm square baking tin, smooth out and allow to cool. (This stage can be done in advance and kept wrapped in the fridge for a couple of days.) Once cool tip out onto work surface and cut into chip shapes. (If cooking for children you could use funky cookie cutters to make shaped chips. Chop the remainder into cubes and cook and use the cubes as croutons for soup.) Place on a baking tray, spray with a little oil- I used groovy food company, coconut oil cooking spray but any will do, season and bake in oven at 200c /gas mk 6 until golden brown- about 15-18 mins. You will need to turn them over half way to ensure even cooking.
Pea and mint smash
This side is beautiful and fresh tasting and works as a fabulous side to your fish and chips a great twist on mushy peas. I have used frozen peas as they are not in season but fresh peas from your local farmer’s market or garden when they are makes this dish heavenly!
Fresh or frozen peas- as a guide a small handful per person
A large handful/bunch of fresh mint
2 tbsp balsamic cider vinegar
salt and pepper
Boil peas until cooked, drain and return to pan. Using a potato masher or a fork smash your peas until chunky not smooth. Finely chop your mint and add to your peas along with vinegar. mix and gently heat through and serve. Top with freshly grated lemon zest.
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