If you’re cooking for a coeliac child, one of the kindest things you can do is make sure family meals feel normal — not “special.” These gluten free fish fingers are a great example: everyone at the table eats the same thing, and no one has to feel singled out.
They’re oven-baked rather than fried, which makes them a bit lighter, and they pair perfectly with homemade wedges for an easy, satisfying dinner the kids will actually ask for again.
Choosing Your Fish
You can use a fillet of white fish or salmon for this recipe — cod and hake both work particularly well. Cut the fillet into pieces roughly the same size as a shop-bought fish finger. A 250g fillet will usually give you around 4 good-sized fish fingers, enough for two small children or one adult.
If you’re not confident boning fish yourself, most fishmongers will happily skin and pin-bone a fillet for you.
Ingredients
- 250g fish fillet (serves 2 small children or 1 adult)
- A couple of generous tablespoons of gluten free flour (a white flour mix works well)
- 1 beaten egg
- 2–3 slices of gluten free bread, made into breadcrumbs, or ready-made gluten free breadcrumbs
Method
Heat your oven to 190°C (fan). If you’re making the wedges to go with your fish fingers, get them into the oven first, then prepare the fish while they cook.
Cut your fillet into pieces the size you want your fish fingers to be. Cut across the grain of the fish rather than along it — this stops the fingers flaking apart as they cook.
Dip each piece into the flour, then into the beaten egg, then roll in the breadcrumbs to coat. If you’re making a larger batch, you can stretch the egg further by beating in a splash of milk.
Place the coated fish fingers on a lined baking tray and give them a light spray of cooking oil — this helps them crisp up nicely in the oven. Bake for 8–10 minutes, keeping an eye on them as ovens vary. If you have time, prepare them ahead and chill them in the fridge for a while before baking — this helps the coating stick even better.
For the wedges: parboil potato wedges (skins left on) until just softened, drain, toss in olive oil, and spread onto a hot baking tray. These typically take 45–55 minutes depending on size. Season to taste once cooked.
Serving Suggestions
Serve your fish fingers and wedges with steamed vegetables, or go with a firm family favourite — beans on the side always goes down well.
A nice tip for fussy eaters: let the kids get involved in dipping the fish into the flour, egg, and breadcrumbs themselves. Children are often far more willing to eat something they’ve helped make.
FAQ
Can I use a different fish for this recipe?
Yes. Cod and hake both work well, but salmon is a great alternative if you’d prefer an oilier fish or want to mix things up.
Can I make these fish fingers ahead of time?
Yes — coat the fish fingers as normal and keep them in the fridge for a while before baking. Chilling them helps the breadcrumb coating stick better during cooking.
Are these fish fingers suitable for coeliac children?
This recipe uses gluten free flour and gluten free breadcrumbs, making it suitable for coeliac children as part of a gluten free diet. As always, check that any packaged gluten free products you use are certified gluten free.
What can I serve with gluten free fish fingers?
Homemade potato wedges, steamed vegetables, or beans all work well as simple sides for a balanced family dinner.
Related Articles
- Easy Family Dinner Ideas Kids Will Actually Eat
- Simple Gluten Free Recipes for Family Meals
- Getting Fussy Eaters Involved in Cooking
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