This recipe for gluten-free fried fish works great with both fresh and frozen fish. The fish breading tastes great even without gluten.
My husband and youngest son went fishing recently. They caught some nice crappie and wanted to fry them to eat with our family dinner.
We made this gluten-free fish meal and it turned out great! My kids, who don’t like fish very much, even liked it.
Fish fry is a popular way to cook fish in many parts of the United States, especially in the South. The fish is dredged in a seasoned flour mixture then fried to a golden crisp. For those with celiac disease or gluten sensitivity, enjoying fish fry can seem off limits due to the use of wheat flour in traditional fish fry recipes. However, with the rise in gluten-free diets, there are now several gluten-free fish fry options available from brands and homemade recipes.
Gluten-Free Fish Fry Brands
Two of the most popular fish fry brands in the South are Louisiana Fish Fry and Zatarain’s. Louisiana Fish Fry was founded in Baton Rouge, Louisiana in 1982 and has grown into a nationally distributed brand. Zatarain’s also has its roots in New Orleans and has been making seasoned rice and fish fry mixes since 1889. While neither brand can be considered 100% gluten-free, they do offer some gluten-free certified products and gluten-free friendly options.
Louisiana Fish Fry
According to their website’s FAQ page. Louisiana Fish Fry has several coatings and breadings that are gluten-free
- Fish Fry Seasoned
- Fish Fry All Natural
- Fish Fry New Orleans Style with Lemon
They also have a number of gluten-free entrees mixes seafood boils, sauces, seasonings and spices. However, on their website they note that even products labeled as gluten-free may risk cross-contamination since they produce other products with gluten on shared equipment. They say they take precautions to prevent cross-contamination, but there is always a small chance it could occur.
In 2018, a consumer emailed Louisiana Fish Fry asking if their Cajun seasoning was gluten-free The company responded that the seasoning itself did not contain gluten, but they could not label it gluten-free due to the potential for cross-contamination in their facility This email exchange was shared on the Celiac.com forum.
Zatarain’s
Zatarain’s indicates on their website FAQ that they also have potential for cross-contamination with gluten due to shared equipment. As a result, they do not label any products as gluten-free.
However, they call out two products that do not contain any wheat ingredients – the Crispy Southern Fish Fri and the Southern Style Corn Meal Mix. So while not certified gluten-free, these could be options for those less sensitive. They recommend contacting them for their most up-to-date manufacturing details.
Homemade Gluten-Free Fish Fry
To eliminate the risk of cross-contamination from packaged brands, many choose to make homemade gluten-free fish fry. There are a variety of gluten-free flour options that can be used as a dredge for frying fish:
- Cornmeal – a very traditional choice for frying fish in the South
- Rice flour – neutral flavor works well in fry batter
- Chickpea flour – adds nutty flavor when combined with other flours
- Almond flour – another nutty alternative with crunch
- Coconut flour – absorbs moisture well for a crispy crust
When mixing up a gluten-free flour dredge, you can add Cajun or Creole seasonings to give it the flavor of traditional fish fry spices. Onion powder, garlic powder, paprika, cayenne and black pepper are common seasonings. For even more flavor, try adding cornmeal and rice flour together or use one the flour alternates above combined with cornmeal.
Baking powder or seltzer water can help lighten the batter for a crispy crust when frying. For pan-fried fish, dipping in egg then dredging in the seasoned flour mix helps create a flavorful coating.
Gluten-Free Restaurant Fish Fry
Dining out for fish fry can also be an option if you find a gluten-free friendly restaurant. Be sure to ask about their preparation process – is there a risk of cross-contamination from frying other items with wheat flour? Do they have a dedicated fryer for gluten-free foods?
Many restaurants are happy to accommodate requests to fry in a clean batch of oil. Coating the fish in cornmeal dredge rather than flour is sometimes an easier option for restaurants to reduce cross-contamination. Check the seasoning mixes they use as well.
Look for restaurants that advertise gluten-free menus and fryers. With the popularity of gluten-free diets today, more and more restaurants are training staff on food prep for allergies and sensitivities. Sticking to whole fish pieces rather than fried seafood baskets can also minimize risk.
Are Other Types of Fried Seafood Gluten-Free?
Fried shrimp, oysters, scallops and other seafood are also popular menu items, especially in coastal areas. The same precautions and advice apply for ordering these gluten-free when dining out. Check that they don’t dredge in wheat flour and look for cornmeal instead.
When making at home, a similar approach works well. Cornmeal, chickpea flour or other gluten-free options combined with Cajun seasoning allows you to recreate the flavors of New Orleans-style seafood. Egg wash helps adhere the coating.
Final Tips for Enjoying Gluten-Free Fish Fry
- Choose cornmeal dredge when frying at home and request it when eating out
- Combine cornmeal with gluten-free flours like rice or chickpea for added flavor and crunch
- Use Cajun seasoning blends to give a traditional fish fry flavor
- Check with restaurants on prep process and avoid cross-contamination
- Stick to whole fish pieces instead of heavily breaded seafood baskets
- Wipe down cooking area at home thoroughly before frying to avoid cross-contact
- Use fresh, dedicated oil rather than reusing oil that fried wheat-flour coated items
With some adjustments, those who are gluten-free don’t have to miss out on delicious Southern-style fish fry. Being aware of preparation techniques and potential risks allows you to make informed choices. With homemade recipes and an increasing number of accommodating restaurants, enjoying safe fish fry is certainly within reach.
Gluten-Free Fried Fish Notes
- This recipe works with almost any white fish, like crappie, bass, catfish, cod, flounder, and more. ).
- You can also add different spices, like paprika or rosemary, to make it more interesting.
- Put these on gluten-free bread and enjoy a fish sandwich if you like them.
- Filets that have been soaked in milk taste less fishy than when they are cooked out of water.
- Leave out the milk or use a plant or nut milk that isn’t sweetened to make this recipe dairy-free.
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