gluten free fish goujons

Gluten free fish goujons

These gluten free fish goujons are an excellent choice for an easy dinner to please the whole family. They are also free from dairy, egg, soy & nuts, so will suit a whole range of dietary requirements.

Quick reference dietary information

Dairy, egg & soy free | gluten free | nut free | sesame free

Guest recipe series: gluten free fish goujons by The Allergy Health Coach

I’m so pleased to share this guest recipe for gluten free fish goujons from Erica, aka @theallergyhealthcoach.  Guest recipes are a chance for allergy parents to share their go-to recipes with others who might be new to allergies or struggling for ideas. If you would like to share one of your own recipes then please do get in touch

As well as providing lots of allergy friendly recipes and tips on her Instagram page, Erica – mum to two boys with multiple allergies – also runs an allergy coaching service for parents. Her sessions focus on helping parents conquer the overwhelm and create systems to help them feel confident in managing their child’s food allergies. Check out Erica’s website if you’d like to find out more. 

Ingredients and dietary requirements

As well as being gluten free, these fish goujons are dairy, soy, egg and nut free – you just need to choose the right bread. There isn’t a huge amount of choice, but you don’t need to go searching for the right product; we have three good options for you!

Always double check ingredients at the time of purchase. These can, and do, change without warning:

  • Promise soft sliced loaf is the bread Erica uses 
  • BFree have a great gluten free range, including a sliced loaf which would work well for this recipe. When my son still had a wheat allergy we were very heavily dependent om BFree products!
  • Finally, I often see people recommending Asda’s gluten free white sliced loaf as one of the best out there 

The only top 14 allergen these goujons contain is fish. It’s sensible to introduce fish as you would any other allergen . For example, don’t offer any other new foods on the same day, start with a small amount, and have it early in the day. 

As long as your child is tolerating fish, it’s a great thing to regularly include in their diet. According to the NHS website, “fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy.” SR Nutrition has a helpful article all about recommendations for serving fish to babies and toddlers.

5 reasons to love these gluten free fish goujons:

  1. They will keep the whole family happy! It’s so handy to have an option like this that everyone from babies through to adults can equally enjoy.
  2. They are lightly spiced, making them a good way to start introducing your kids to some more interesting and varied flavours.
  3. I find that adding a breaded element magically makes many foods more appealing! If your child is not a fan of fish (some children just don’t like the texture), then this might tempt them to give it a try. 
  4. The goujons can be made in a big batch and frozen, which is always a bonus.
  5. You can use lots of different types of fish. Cod, salmon, haddock etc. will all work well. Mixing up which fish you use can be a good way to get some variation in.

How to serve gluten free fish goujons to babies 

For babies, cut the goujons into long finger shapes, which can easily be picked up. Make sure you carefully check that the fish contains no bones.

To make a gluten free meal of these (suitable for any age!) you could serve the fish goujons with mash or jacket potato, or roasted sweet potatoes. Then just add your choice of veg – I think corn on the cob would go really well.  

gluten free fish goujons

Gluten free fish goujons

These gluten free fish goujons are an excellent choice for an easy dinner to please the whole family. They are also free from dairy, egg, soy & nuts, so will suit a whole range of dietary requirements.
Prep Time 20 minutes
Cook Time 10 minutes
Course Main Course
Servings 2 people

Ingredients
  

  • 2 fish fillets, of your choice (go for a firm fish such as cod, salmon, sole). The size you choose can be appetite dependent!
  • 1-2 slices of gluten free bread (see the main post for products recommendations also free from dairy, soy, egg and nuts)
  • 1 tsp oregano
  • ½ tsp turmeric (Erica adds this for gut health)
  • ½ tsp garlic powder
  • ½ tsp paprika
  • sprinkle of black pepper (Erica adds this to help get the benefits of the turmeric)
  • olive oil (for frying)

Instructions
 

  • Slice up fish fillets into goujon shapes.
  • Put the bread slices into a blender and blitz to make breadcrumbs.
  • Put the breadcrumbs onto a plate and add the herbs and spices.
  • Drizzle a little olive oil into a frying pan on medium heat.
  • Place one fillet at a time into the breadcrumbs and pat down making sure the fish is fully coated.
  • Let any excess crumbs fall off and then place in the pan.
  • Repeat for all the pieces of fish.
  • Keep turning once the crumbs are browned on the outside and the fish is cooked.
  • Don’t be tempted to turn the fish too early in the pan or the breadcrumbs will fall off.
  • Serve with your choice of veg and new potatoes, mash or roasted sweet potato.

Notes

This recipe can easily be doubled or tripled to feed more people!
The amount of herbs and spices can be adapted to suit your child’s tastes. 
If you or your child has an allergy, always double check that the recipe and all of the components are suitable. This includes checking ‘may contain’ statements on each ingredient and making your own assessment of risk based on personal circumstances.
Author: Erica @theallergyhealthcoach

Looking for other dairy, egg,soy, gluten & nut free dinner ideas? You might like to try:

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating