Store bought gluten free fish sauce is essential for Thai and Vietnamese cuisine. It’s the secret ingredient that scares home cooks but you need it to make the recipes you know from these countries.
Fish sauce is readily available in Asian supermarkets as well as grocery stores with a large Asian section.
Vietnamese call it nuoc mam and Thai call it nam pla. Fish sauce adds a lot of flavor to food and is used in almost all dishes, like soy sauce is in Chinese cooking. It is a salty, pungent sauce derived from fermented tiny anchovies and smells like it.
Fish sauce is naturally gluten free but Ive been told that some North American brands have added wheat. Always read the label.
Two well-known brands of fish sauce that I see in Asian stores nearby are Squid brand and Golden Boy. Hugh Carpenter, one of my favorite cookbook authors, told me to use Squid brand fish sauce, and I have all this time.
Years later I started to see small 200 ml bottles of Golden Boy brand fish sauce. A lot of home cooks would rather have that size because they think the big 725 ml bottle is a big commitment. I always buy the big bottle of Squid brand fish sauce because it runs out faster than other things I use every day.
Whatever brand you buy, fish sauce lasts indefinitely at room temperature. Dont bother smelling it because that will just make you think its gone bad.
Fish sauce is a popular ingredient used in many Asian cuisines like Thai, Vietnamese, and Filipino dishes This salty, umami seasoning adds a savory depth of flavor to soups, curries, stir-fries, dipping sauces, and more
But is fish sauce gluten free? This is an important question for anyone following a gluten-free diet due to celiac disease, non-celiac gluten sensitivity, or a wheat allergy. Let’s take a closer look at what fish sauce is, which brands are gluten-free, and some tips for using fish sauce on a gluten-free diet.
What is Fish Sauce?
Fish sauce is a liquid condiment made from fermented fish that is commonly used in Southeast Asian cooking. It has a very pungent, salty flavor that adds savoriness to dishes.
The main ingredients in fish sauce are anchovies, salt, and water. The small fish are layered with salt and allowed to ferment for up to two years in large containers. This long fermentation process breaks down the fish and draws out a deeply flavored, amber-brown liquid, which is the fish sauce.
Premium quality fish sauce usually contains only fish, salt, and water with no other additives. Lower quality versions may contain extra preservatives, MSG, or added sugars. Some cheaper brands also dilute the fish sauce with water to increase volume.
Is Fish Sauce Naturally Gluten Free?
Yes, traditional fish sauce made only with fish, salt, and water is naturally gluten-free. Gluten grains like wheat, barley, and rye are not used to make authentic fish sauce.
However, some mass-produced brands of fish sauce use wheat as a cheap thickening agent. They may also add other ingredients that contain gluten, like hydrolyzed wheat protein.
So you can’t assume all fish sauce is gluten-free. It’s important to check the ingredients list and look for a gluten-free certification when buying fish sauce.
Which Brands of Fish Sauce Are Gluten-Free?
When purchasing fish sauce, look for brands that specifically state “gluten-free” on the label. Here are some reliably gluten-free brands of fish sauce:
- Red Boat Fish Sauce
- MegaChef Fish Sauce
- Thai Kitchen Gluten Free Fish Sauce
- Taste of Thailand Fish Sauce
- Golden Boy Fish Sauce
- Squid Brand Fish Sauce
- Viet Huong Fish Sauce
I recommend sticking with these reputable brands of fish sauce that are naturally brewed and label themselves as gluten-free. Avoid any dubious brands or products made and labeled only in Asian languages.
You should always double check the ingredient list for any sign of wheat, barley, rye or malt. Also make sure the fish sauce does not have a warning that it was “processed in a facility with wheat”.
Tips for Using Fish Sauce Gluten-Free
Here are some tips for safely using fish sauce on a gluten-free diet:
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Read the label carefully and look for an explicit “gluten-free” statement. Don’t just assume all fish sauce is gluten-free.
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Stick to reputable brands clearly labeled in English like Red Boat, Squid, or Thai Kitchen. Avoid fish sauce with only Asian labeling.
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Check the ingredients list for any sign of wheat, barley, rye, malt or hydrolyzed wheat protein. Also look for allergen warnings about wheat.
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Buy fish sauce in small bottles instead of big ones. This prevents a contaminated bottle from ruining a large batch of food.
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Look for MSG-free fish sauce if you are sensitive. MSG can also be hidden in ingredients like yeast extract or hydrolyzed proteins.
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Store fish sauce at room temperature away from light. It has a very long shelf life.
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If concerned, make your own gluten-free fish sauce using anchovies, salt, and water. Ferment for at least 6 months.
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When dining out, ask about fish sauce and soy sauce. Request gluten-free versions.
By carefully selecting a reputable gluten-free brand and reading labels, you can safely enjoy fish sauce on a gluten-free diet. It’s a great way to add rich, savory flavor to Asian-inspired meals and sauces. Just take care to avoid fish sauce containing wheat or barley-based ingredients.
Gluten-Free Fish Sauce Recipes
Once you’ve got your hands on a good gluten-free fish sauce, you can start experimenting with recipes that use this amazing ingredient. Here are some gluten-free recipes featuring fish sauce:
Thai Basil Chicken – Fish sauce, lime juice, and Thai basil flavor chicken in this quick weeknight stir-fry. Serve over rice noodles or gluten-free rice.
Vietnamese Lemongrass Beef – Marinate sliced beef in fish sauce, lemongrass, garlic, and other flavors for a tasty rice bowl topping.
Papaya Salad – Bright, crunchy papaya salad with a dressing of fish sauce, lime, chili, and more. It’s a refreshing gluten-free side.
Shrimp Curry – Fish sauce adds depth to the rich coconut curry sauce in this flavorful shrimp curry with vegetables.
Pad Thai – Rice noodles, shrimp, tofu, bean sprouts, peanuts and eggs tossed in a sweet-tangy-salty pad thai sauce made with fish sauce.
Filipino Adobo Chicken – Chicken braised in a garlic, vinegar and soy sauce adobo sauce. Fish sauce adds an extra savory note.
So go ahead and enjoy the unique flavor of fish sauce in your gluten-free cooking. Just be diligent about reading labels and purchasing reputable brands that are clearly marked gluten-free. With the right fish sauce, you can take your gluten-free Asian recipes to the next level.
Vegan Fish Sauce Substitute
Yes there is a vegan fish sauce substitute. People who are vegan or allergic to fish need to find a different way to enjoy all the delicious Thai and Vietnamese food. It’s been in a lot of my recipes, and vegans love it. Everyone else can’t tell the difference.
Click here for the recipe to make a vegan fish sauce substitute.
Let me know in the comments below if you have a fish sauce story.
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Which Fish Sauce is Best? Red Boat vs. Three Crabs
Is fish sauce gluten-free?
If you are on a gluten-free diet, stick with the brands listed below. These brands are gluten-free because they are made with fish and salt. Some brands of conventional fish sauce add wheat extracts, so it is important to know if a fish sauce is safe before ingesting it. Some brands also have added msg, which tends to be an allergen for many.
Is fish sauce a probiotic?
Fish sauce is not a probiotic. Fish sauce is made from fermenting salted fish and is rich in umami flavor but does not contain beneficial bacteria.
Where can I find gluten free fish sauce?
If you are looking for a gluten free vegan fish sauce or vegetarian fish sauce, check out Ocean’s Halo fish sauce! It is USDA organic, gluten-free, vegan-friendly, and soy-free. You can find it at Whole Foods, Walmart, Safeway, Kroger, and more using their store locator!
Is Thai Kitchen fish sauce gluten free?
Thai Kitchen Fish Sauce is one of the easiest brands of fish sauce to find, as it’s sold at most major grocery stores! It’s labeled gluten free on the bottle and on Thai Kitchen’s website. To find the closest store to you that carries this product, click on “where to buy” on the previous link, and you will be taken to their product locator.