This is a really great recipe that can be applied to chicken, tofu, or in this case fish. It is kind of fun to make, and having everything prepped before starting makes for a smooth transition from fish fillet to fish finger (see note below).
This recipe is definitely kid-friendly, and can even be served as a main with some home made sweet potato fries and coleslaw.
Below is a copy from goop.com, Gwyneth Paltrow’s amazing blog. This recipe was also showcased in her cookbook ‘It’s All Good’.
- 1 cup gluten-free plain bread crumbs (purchased or made from well-toasted gluten-free bread blended in a powerful blender with salt, pepper, oregano, and some Old Bay Seasoning)*
- 1½ teaspoons dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon fine sea salt
- 1 cup soy milk or rice milk
- 4 flounder, fluke, or sole fillets (or substitute skinless fillets of any flat, mild white fish), cut into fingers**
- Olive oil spray
- Lemon wedges for serving
1. Preheat the oven to 450ºF and set on convection, if available. Line a baking sheet with parchment paper and set it aside.
2. Whisk together the bread crumbs, oregano, garlic, and salt. Coat the fish fingers with the soy or rice milk, then dredge them in the bread crumb mixture, tapping off any excess. Lay the fish fingers on the prepared baking sheet. Spray lightly with olive oil spray, turn fish fingers, and lightly spray the other side.
3. Bake for 8 minutes, then turn your oven to broil and broil for 1 or 2 minutes, just to get the fish fingers nice and brown (if you don’t have a broiler, just bake them for 10 minutes total). Serve immediately with plenty of lemon.
Note on the method:
Have your workstation sorted in an assembly line style in order for the breading and soaking to go over smoothly. I had a small flat container ready with the milk, and a flat plate containing all the breadcrumbs; Then there was the parchment paper that held all the final fish fingers ready to be cooked or frozen. *IMPORTANT TIP* use one hand for dipping the fish in the milk, and the other for turning it over into the bread crumbs. The latter hand should stay dry through the process to avoid the breadcrumbs sticking to your fingers. This is essential for frustration-free cooking!
Note on freezing:
Complete step 1 and 2 of the recipe then line a sealable container with parchment paper and layer the fish fingers flat. Add another layer of parchment on top of the first layer before layering more fish on top of the parchment paper. Continue making the layers until…you either run out of space or fish fingers.
*Note on the breadcrumbs:
I made my own. I toasted 4 slices of gluten-free bread and used a food processor to whizz up some beautifully fluffy and superfine mixture of bread, salt & pepper, and Old Bay Seasoning. Make sure they are cooled down to room temp before blending.
**Note on the fish:
I used sole. It wasn’t a wise choice, because I find it to be very fishy (in smell and taste). My favourite white fish is definitely cod, so that will be my next choice.
In the end they turned out great and Charlotte, my daughter, did end up eating some despite the apparent fishiness of the sole. I hope this will inspire some more home made nugget-type food instead of store bought, because then you know exactly what goes in it!