This healthy fish and chips recipe, is a gluten-free version of the classic British dish. The cod fillets are coated with almond flour and coconut flour, which makes a great low-carb alternative to breadcrumbs. It is then baked in the oven for minimal effort!
Also, the chips in this recipe are not made with white potatoes but swede instead. They are baked in the oven until sweet and soft. Simply serve with a lemon wedge and enjoy!
If you have been craving fish and chips on your candida diet journey, don’t worry I have you covered! With a few simple ingredient swaps, you will be enjoying your Friday night fish and chips again in no time! Keep reading to find out what you’ll need.
Swede / Rutabaga
We will be using swede instead of white potatoes to create the chips in this fish and chip recipe.
Swede, also known as Rutabaga in the US, or neep in Scotland, is a type of turnip that is more commonly used in stews and casseroles, but is also delicious roasted.
Swedes are a great source of vitamins and minerals and even though they are root vegetable, they are high in fibre, and low in carbohydrates, so make a great option on a Candida Diet.
In this recipe I have used fresh wild cod fillets, but you could also substitute for another white fish such as pollock, haddock or sea bass.
If your budget allows, I recommend buying wild over farmed fish. This is because farmed fish may have more exposure to antibiotics and contaminants when bred commercially.
Gluten Free Flour
A combination of coconut flour and almond flour replaces the need for breadcrumbs in this recipe. The almond flour gives a mild flavour similar to conventional breadcrumbs. And the coconut flour provides a subtle sweetness without the addition of sugar.
To make this healthy fish and chip recipe, I have used my classic Gluten Free Coconut Flour Breaded Cod Recipe from the blog.
The key is to prepare all your ingredients in advance. I like to use two separate shallow plates to add the egg and seasoned flour mixture. This so that it is easier to completely coat the fish fillets.
Here is the process for making the cod fillets:
- The first step is to pat your fish fillets dry with a paper towel. This will help the egg to stick to the fish and help the coating to stay on as well.
- Once the fillets have been patted dry, all you need to do is to dip each fillet in the egg mixture, followed by the spiced flour mixture.
- The coated fillets are then added to the oven for the standard cooking time for your chosen fish, and then baked until lightly golden and succulent.
- I recommend against flipping your fish during cooking time, as when they cook, the fish fillets will become delicate and risk falling apart!
- When serving, use a turner to pick up and plate your fish.
Can I Fry My Fish Fillets?
An alternative cooking method is to fry the fish fillets in a pan oiled with coconut oil. The result will be a crispier fillet. You can either flash fry and finish cooking the fillet in the oven, or fry to completely cook.
I prefer the baked method, however, as it is simpler, easier, creates less mess, and I also prefer it without the added oil, as I have already included oil on the chips. Experiment with both and see which method you prefer!
What Do I Do With Leftover Egg or Flour Mixture?
Depending on the size and shape of your fish fillets, you may have enough egg and flour left to coat the fish a second time. Just be sure to handle the fillets as little as possible as you risk the mixture sticking to your fingers instead of the fish!
Another use for your leftover egg and flour mixture is to add it to a breakfast scramble. Simply fry up some vegetables such as pepper, spinach and green peas in a pan and add the leftover mixture alongside some extra eggs to create a fast and flavourful hot breakfast.
For the Swede Chips
To make the delicious swede chips to go with the fish, you will need a few simple ingredients; swede, olive oil and smoked paprika.
First, you need to prepare your swede. Wash thoroughly in water and peel. Next you need to slice the swede into 1cm thick rounds widthways, discarding the rough stalk at the end.
Once you have your rounds, slice these into 1cm lengths to create the chips.
Add the swede to your baking tray and top with olive oil, smoked paprika and some cracked black pepper. Give the chips a good mix so that they are completely coated with the oil and seasoning, and spread out onto the baking sheet.
The swede needs a good amount of time to roast. I bake mine at 180 degrees celcius for 1 hour and I give them a good mix every 20 minutes. Don’t expect these to crisp up in the same way a potato chip does, however. This is due to the high moisture content of swede.
Finally, season the freshly roasted swede chips with salt to your liking before serving.
The breaded cod fillets are best enjoyed straight from the oven. This recipe does make quite a large portion of swede chips, however, so if you have any leftover, store them in an airtight container in the refrigerator and consume within 2-3 days.
Looking for some more dinner inspiration? Why not try one of the following popular recipes:
Gluten-Free Candida Diet Fish and Suede Chips
- For the suede chips:
- 2 suede / rutabaga
- Black pepper
- 2 teaspoon smoked paprika
- 3 tablespoon olive oil
- Salt optional
- For the fish:
- 2 boneless and skinless cod fillets 250g
- 15 g coconut flour
- 15 g almond flour ground blanched almonds
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder or ½ clove garlic
- ¼ teaspoon white pepper
- zest of one lemon unwaxed
- 1 egg
- 2 tablespoon lemon juice approx ½ lemon
- Pre-heat your oven to 180°C / 356°F.
- Thoroughly wash and then peel the suede.
- Slice the suede into rounds, and then slice each round into chips of around 1cm x 1cm. You can cut a wedge off the base to make it easier to stand the suede up when slicing.
- Add to a baking tray and top with the olive oil, smoked paprika and black pepper. Toss the chips to ensure that they are well coated with the oil and seasoning.
- Bake at 180°C / 356°F for one hour. Give the chips a mix every 20 minutes to release steam and cook evenly.
- To prepare the fish:
- While the suede chips are roasting you can prepare the fish.
- Pat the cod fillets dry with a paper towel.
- Combine the coconut flour, almond flour and seasoning in a shallow bowl or plate.
- Beat the egg in a shallow bowl or plate. Add the juice of ½ a lemon and combine with the egg.
- First dip the cod fillets in the beaten egg, followed by the flour and seasoning, gently pressing down to allow the flour to stick. If you have any mixture remaining, you can repeat this step. Try not to handle the cod too much so that the coating stays secure.
- Place the coated cod fillets on a separate baking tray lined with parchment paper or a silicone baking sheet.
- Bake the fillets in the oven with the suede chips for the final 20-25 minutes. The cod will begin to turn golden brown. Do not flip during cooking as the fish fillets will fall apart.
- Once cooked, remove the fish and chips from the oven. Salt the still hot swede chips to your liking, giving them a quick toss to coat. Plate up the fish and chips immediately using a turner and serve hot.
- Serve with a portion of peas for a classic finish.