Fish and chips – gluten free and clean with paleo friendly options.
Do you know how your average fish and chips meal is made?
Would it surprise you to learn that fish is coated in over processed, nutrient empty, gluten filled batter and deep fried in toxic vegetable oil?
Chips are even worse as the pre-packaged crap is often used which consists of a mixture of gluten, preservatives, additives and other chemicals before it’s even deep fried.
For those of you who wish you could eat fish and chips but are either gluten intolerant or only want clean, nutrient dense food in your system, well I’m here to tell you that you can!
My version is full of nutrients and healthy fats plus I’ve given you alternate chip options if you can’t eat potato, such as sweet potato chips (although they will never turn out as crunchy as potato chips) or parsnip chips which are delicious too. Pan frying is by far the easiest method but you may need to do a few batches so baking them on a couple of trays may be the best way to go. To get your chips as crispy as possible make sure you dont use too much oil or they will end up far too soggy. Also, slice your chips as thinly as possible, say about 1 mm thick or less if you can. You don’t want your chips to stick to the tray from not enough oil either. Sweet potato needs more care, especially after the half way mark as they tend to burn easier than regular potato.
If you’re concerned about oil I have used one of the healthiest you can possibly have. Coconut oil. Not only is it fantastic for you, it’s also known to help maintain your weight unlike vegetable oils used in conventional deep fried foods.
Fish and chips have always been the perfect partner for a day at the beach; and, speaking of perfect partners, fish and chips always pair well with a nice squeeze of lemon juice and/or a dollop of tartare sauce. Or in this case, avocado tartare sauce. Now, I know what you’re thinking: – “has she gone mad……?”. No, I haven’t really.
You see, I have a confession: I can’t make mayonnaise.
There I said it – and it’s not for lack of trying.
I have wasted tonnes of time on one failed mayo recipe after another whether using a food processor or a stick mixer or good old fashioned hand whisking (resulting in a dead arm) and I have to say I just don’t have the patience for pouring in oil one drop at a time (yes, even a slllooooowww, steady stream of it) in order to create an emulsion. Avocado however, with its very mild taste and creamy texture is the perfect antidote for lazy (impatient) cooks. Make it ahead of time so the flavours have time to meld together and mask any avocado-ish taste. You really can’t tell apart from the green colour, so go on, give it a try.
As for the fish, it’s coated in almond flour and pan fried so the crunch factor will need to come from the chips and the salad you serve it with. If almond flour coating is not your thing, simply pan fry your fish as is or place it under the grill.
Oh, one more thing. If you want a true fish and chips experience, take your meal down the beach and watch the seagulls hover around you!
Why this is so good for you
Fish reduces the risk of asthma, aids in brain and eye health, reduces the risk of heart disease and stroke, lowers the risk of dementia and Alzheimer’s disease, helps reduce risk of diabetes, helps relieve symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
Almonds fight inflammation, nourish the nervous system, provide healthy brain function, build strong bones and teeth, aid in weight loss, reduce the risk of heart disease and help protect against diabetes.
Potato lowers blood pressure, supports a healthy digestive system, protects against colon cancer, helps provide relief from rheumatism and helps reduce inflammation.
Lemons promote heart health, maintain blood pressure levels, reduce risk of heart disease, help prevent skin, colon and breast cancer, help prevent osteoarthritis, treat a sore throat, flu, cold and similar infections, encourage healthy bowel movement and improve oral health.
Coconut oil helps boost metabolism, boosts endurance, detoxes the body, protects the heart, prevents and heals candida, helps improve the digestive system, prevents irritable bowel syndrome, strengthens the immune system, kills the viruses that cause influenza, hepatitis and measles, helps stop tooth decay, helps prevent liver disease, helps dissolve kidney stones, prevents and treats diabetes, kills the bacteria that causes throat infections and heals damaged tissue.
Avocado helps prevent macular degeneration, helps lower risk of heart disease, aids in digestion, regulates blood sugar, improves skin tone and helps reduce arthritic pain.
- 1 large avocado
- Juice from 1 small - medium lemon
- 1/4 cup extra light olive oil (or other neutral tasting oil)
- 2 medium - large gherkins, rinsed and finely sliced (gluten free and preferably organic)
- 2 teaspoons finely chopped capers (gluten free)
- 1 tablespoon chopped dill
- Freshly ground sea salt, to taste
- 4 large fish fillets (flathead, whiting, snapper or flake)
- 1 1/2 cups almond meal
- 2 eggs, lightly whisked
- Freshly ground sea salt
- Cracked black pepper
- 1 tablespoon finely grated lemon rind (optional)
- 4 medium - large potatoes (preferably organic)
- Coconut oil
- Freshly ground sea salt
- Place avocado flesh, olive oil and lemon juice in a food processor and blitz till smooth and creamy.
- Transfer to a bowl and add remaining ingredients.
- Season with salt according to your personal preference.
- Dip fillets in the whisked eggs followed by a bowl filled with the almond flour mixture. Fill any gaps with extra mixture.
- Place fillets on a plate, cover with glad wrap and chill for at least 30 minutes.
- Heat a large frying pan with coconut oil and fry 2 fillets at a time for few minutes each side. Keep cooked fillets warm in a low temperature oven (100 degrees Celsius or less) until all pieces are cooked.
- Scrub potatoes clean and slice (with skin on) into 1 mm discs.
- Rinse and pat dry.
- Heat a large, lightly oiled frying pan on a medium heat and place potatoes in a single layer. Fry for 5 -10 mins and flip over with tongs. Continue to fry until crisp (test for crispness along the way).
- Transfer chips to a paper towel lined plate and sprinkle with sea salt.
- Divide fish and chips between 4 plates and serve with lemon wedges, avocado tartare sauce and a crisp green salad.
* If baking the chips, preheat oven to 180 degrees Celsius and bake for 20 minutes, turning half way through.
* Sweet potato needs more care when baking. Place tray on middle or lower shelf in oven and watch closely after turning over so they don't burn.
* Parsnip chips are equally delicious and can be treated more like regular potato.
* Tartare sauce can be made ahead of time to ensure maximum flavour. It will keep for at least 3 days in the fridge. (Makes up to 1 cup).
* If in doubt whether the gherkins and capers are made with gluten free vinegar, err on the side of caution and leave out.
* There should be enough oil in the pan (if frying) to keep the chips lubricated.