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Home » Recipes » Dinner

Candida Diet-Friendly Fish and Swede Chips Recipe

Published: Jun 26, 2023 by Carly · This post may contain affiliate links · Leave a Comment

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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!

Gluten free breaded cod and suede chips candida diet friendly
Jump to:
  • 📋 Ingredients
  • 🥣 Instructions
  • 🥡 Storage
  • Gluten-Free Candida Diet Fish and Suede Chips

📋 Ingredients

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.

Low carb suede chips candida diet friendly

Cod Fillets

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.

Gluten free baked cod and suede chips candida diet friendly
Coconut and almond flour are used in place of breadcrumbs making this recipe gluten free and low carb

🥣 Instructions

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.
Gluten free baked cod fillets candida diet friendly

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!

Gluten free breaded cod fillets candida diet friendly

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.

Low carb roasted suede chips candida diet friendly
Swede / rutabaga chips

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.

Low carb baked suede chips candida diet friendly

🥡 Storage

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.

Gluten free healthy cod and chips candida diet friendly

Looking for some more dinner inspiration? Why not try one of the following popular recipes:

Lamb and Buckwheat Meatballs

Oven Baked Salmon and Quinoa Sushi Bites

Amazing Vegan Spinach Curry

Gluten free healthy cod and chips candida diet friendly

Gluten-Free Candida Diet Fish and Suede Chips

Try this healthy candida diet friendly version of classic fish and chips. The fish has a beautifully light gluten free crust and the chips are in fact made from suede!
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 15 minutes mins
Course Dinner
Cuisine British
Servings 2 people

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

This recipe makes enough fish for two people, with some suede chips leftover. Store any leftover suede chips in an airtight container in the refrigerator and consume within 2-3 days.

Last step! If you make this recipe, will you do me a huge favour and leave a ⭐⭐⭐⭐⭐ review letting me know what you thought? It really helps! Thanks for your support!!

Disclaimer: Nutritional info is approximate and for general guidance only. Unit conversions are automatically generated and may not be accurate.

Keyword Almond Flour, Coconut Flour, Cod, Suede
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About Carly

Hey there, I'm Carly!

I make delicious gluten, dairy and sugar-free recipes focused on the gut-loving Candida diet. Having followed the diet myself, I know how hard it can be, so I'm here to help you to succeed on it too!

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