This recipe for gluten free coconut flour breaded cod fillets is an easy and healthy weeknight meal that the whole family will love.
The cod fillets are coated in a light and crispy gluten free crumb - made with coconut flour and almond flour - and then baked instead of fried. Serve with your favourite sides for a delicious, quick and healthy meal.
💕 Why This Recipe Is Amazing
I’m sure you’re going to love this easy and healthy weeknight dinner enough to make it part of your weekly meal plan, because these breaded fish fillets are:
💕 Gluten Free Alternative to Breadcrumbs
Craving a classic breaded cod dinner but want to keep it gluten free and low carb? Then look no further! This recipe combines coconut flour and almond flour as well as some extra herbs and spices to create a satisfying, savoury crumb to coat your fish fillets.
It is candida-diet friendly of course, but also paleo and keto if you’re hosting for friends on those diets as well.
Before I started the candida-diet, pre-packaged breaded cod, oven chips and baked beans was my go-to dinner when I had zero motivation to cook but wanted to avoid getting a takeaway.
My husband and I even nick-named the meal “Bianca Dinner”, because I was a big Eastenders fan at the time, and the character Bianca seemed to exclusively cook fish fingers, chips and beans for her kids on the show. A very abstract reference, but if you know you know!
So it goes without saying that breaded cod, instantly filled me with comforting memories of laid back evenings spent in front of the TV. Of course, when I went on the Candida Diet and had to give up gluten alongside processed foods, I needed to come up with a delicious and healthy substitution for this easy weeknight meal.
Here is what’s great about the flour combo used. Because almond flour has such a mild flavour, you really feel like you’re eating breadcrumbs. And the coconut provides a subtle yet palatable sweetness without the addition of any sugar, unlike many of the pre-packaged versions.
Also, the healthy fats in both replace the need for any added oils. As for the spices – they make these gluten free breaded cod fillets just as tasty as the shop bought ones!
The best thing about this recipe is just how easy it is, the fish will be ready in only 30 minutes from start to finish.
I used fresh wild cod fillets, but you could also use your own favourite white fish. If your budget allows, try and purchase wild over farmed fish, as farmed fish will have more exposure to antibiotics and pollutants due to the use of sterile and crowded conditions needed to breed fish commercially.
Prepare the Ingredients
The method of coating the fish is very simple. First of all, prepare your ingredients in advance. I like to use shallow plates for my egg and flour mixtures so that it is easier to lay the fish fillets in.
Coating Your Cod Fillets
Be sure to pat your fish fillets dry at the beginning. This is so that the egg mixture sticks to the fish more easily.
Next, when you’re dipping the fish in the egg, make sure to shake off any excess egg so that it is not left dripping in your flour mixture, as this will make the flour start to clump up. Better yet, add the flour mixture to your plate little by little, so that if it does start to get wet and clump, you have more fresh and dry mixture available. This is particularly important if you are preparing a batch that is larger than a couple of fillets.
When handling the fish, try and use one hand for each task so that you have one dry hand for sprinkling the flour mixture, and one hand which will be wet from the egg.
Finally, feel free to sprinkle a little extra flour where you see any gaps. If you have a lot of flour mixture left and you’re feeling brave, you could also go in for the double dip.
Bake in the Oven
The coated fillets are then placed on a baking tray and added to the oven for the standard cooking time for your chosen fish. Baake until crisp and succulent.
Just remember not to flip the fish once in the oven, as when they cook, the fish fillets will become flaky and delicate and you don’t want them to fall apart!
When serving, use a turner to pick up and plate your fish.
🍽 Serving Suggestions
These gluten free coconut flour breaded cod fillets are a great starting point for any meal.
Serve with your favourite sides such as green beans, petits pois or cabbage for dinner or even throw between some gluten free bread for a hot sandwich for lunch.
These fillets taste their best hot from the oven, but if you would like to prepare the meal in advance, you can also freeze your pre-breaded fish fillets. Be sure to separate the fillets using parchment paper so that they don’t stick together, and then simply store in the freezer.
The beauty of white fish is that because it is so lean, the texture won’t change dramatically if cooked from frozen. Therefore, you can pop them straight in the oven from the freezer, making your weeknight dinner even easier! Just make sure to add extra cooking time to account for the lack of thawing.
In the mood for something different for dinner? Why not try these Oven Baked Salmon Sushi Bites.
Did you make this recipe?
Please let me know how it turned out for you! Be sure to rate and leave a comment below, and tag @anti_candida_kitchen on Instagram with the hashtag #anticandidakitchen. Happy cooking!
Gluten Free Coconut Flour Breaded Cod Fillets
- 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)
- Preheat the oven to 180°C.
- Pat the cod fillets dry with a paper or kitchen towel.
- Combine the coconut flour, almond flour and seasoning in a shallow bowl or plate.
- Beat one 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 mixture, pressing down gently to allow the flour to stick. If you have a lot of mixture remaining, you can repeat this step. Minimise handling the cod fillet so that the coating does not fall off.
- Place the coated cod fillets carefully on a baking tray lined with parchment paper or a silicone baking sheet.
- Bake the fillets in the oven for 20-25 minutes. The cod will begin to turn golden. Do not flip during cooking as the fish fillets will fall apart.
- Once cooked, plate up immediately using a turner and serve hot.