Gluten free diets are becoming increasingly popular, even for those who don’t have celiac disease or a gluten sensitivity. For those who do need to avoid gluten for medical reasons, sticking to a gluten free diet can be challenging but is absolutely necessary. Some comfort foods, like fish and chips, may seem off limits on a gluten free diet. But with a few modifications, you can still enjoy gluten free fish and chips!
What is gluten and why avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue and more. The only treatment is to completely avoid all foods and products containing gluten.
Here are some quick answers about gluten:
– What is gluten? A protein found in wheat, barley and rye.
– Why avoid gluten? It triggers an autoimmune reaction in those with celiac disease or gluten sensitivity.
– What happens if you have celiac disease and eat gluten? It damages the small intestine and causes unpleasant symptoms.
– What is the only treatment for celiac disease? Strictly following a 100% gluten free diet.
Fish
Most types of fish are naturally gluten free. That means fish fillets, whether baked, grilled, breaded or fried, are fine on a gluten free diet as long as no gluten containing ingredients are added. Here are some commonly eaten gluten free fish:
– Salmon
– Tilapia
– Cod
– Mahi mahi
– Trout
– Haddock
– Tuna
– Perch
– Snapper
– Sole
– Halibut
– Pollock
– Catfish
– Bass
– Flounder
The only potential issue could arise if the fish is marinated or seasoned with a sauce containing gluten ingredients prior to cooking. For example, soy sauce contains wheat. Make sure to read all labels carefully and ask questions at restaurants about sauce ingredients. When preparing fish at home, stick to simple seasonings like salt, pepper, lemon juice and fresh herbs.
Is fish ever not gluten free?
Most types of plain fish are naturally gluten free. The only exceptions would be:
– Fish that is breaded or dredged in flour containing gluten before cooking. Always check the ingredients.
– Fish cooked in a sauce or marinade containing gluten, like soy sauce or malt vinegar. Ask about ingredients at restaurants.
– Surimi seafood, like imitation crab legs, which contains gluten additives. Read labels carefully.
– Fish storied packed in broth or sauces that may contain gluten. Look for certified gluten free labels.
As long as you avoid these non gluten free versions of fish, you can eat most types of fresh fish fillets while following a gluten free diet.
Fish and Chips
Traditional fish and chips is a beloved, quintessentially British dish: flaky white fish fried up in a crispy beer batter coating, served alongside thick cut fries. But classic beer batter contains wheat flour, making it off limits on a gluten free diet. The good news is that with a few substitutions, you can still enjoy safe gluten free fish and chips at home.
Here are some quick facts about fish and chips:
– Traditional fish batter contains gluten.
– The fish is also often dusted with flour before battering.
– Fries may be coated in flour or batter for frying.
– Malt vinegar used for seasoning contains gluten.
– Use gluten free flour, corn starch and spices to make gluten free batter.
– Bake fries instead of frying in shared oil to prevent cross contact.
– Season with cider vinegar instead of malt vinegar.
Gluten Free Fish
The key to gluten free fish and chips starts with choosing the right fish. Just like eating fish fillets on their own, you want to pick a fish that is naturally gluten free. Some good options include:
– Cod
– Haddock
– Halibut
– Mahi mahi
– Pollock
– Salmon
– Tilapia
– Trout
Avoid fish that has already been breaded or dusted with flour, which will contain gluten. You want a fresh fillet free of coatings.
Double check the ingredients on any packaged fish to make sure it doesn’t contain soy sauce, broth, marinades or other gluten containing ingredients. Your safest bet is buying fresh fish from the fish counter or seafood department.
Gluten Free Batter
The traditional beer batter coating on fish for fish and chips always contains wheat flour, barley malt and beer – making it unsuitable for a gluten free diet.
Instead, you can make your own gluten free beer batter using this simple recipe:
Gluten Free Fish Batter
– 1 cup (125g) gluten free flour blend
– 1⁄4 cup (40g) corn starch/corn flour
– 1 tsp gluten free baking powder
– 1⁄2 tsp salt
– 1 cup (235ml) gluten free beer or club soda
– 1 tsp cider vinegar
– 1 tsp old bay seasoning (optional)
Whisk together the dry ingredients. Slowly whisk in beer or club soda. The batter should be thin and flowing, not too thick and gloopy. Stir in cider vinegar and old bay seasoning for flavor.
Dip fish fillets into batter to evenly coat right before frying.
This gluten free batter provides the same crispy coating and golden fried taste without the gluten. For even more crunch, you can add 1⁄4 cup ground up corn chips, potato chips or gluten free breadcrumbs to the dry ingredients.
Frying the Fish
To fry gluten free battered fish:
– Pour oil with high smoke point like canola or vegetable oil into a heavy pan or skillet to a depth of 1⁄2 inch. Heat to 350°F.
– Pat fish fillets dry with paper towel. Cut into strips or chunks if desired.
– Dip fish pieces in batter to coat evenly. Let excess drip off.
– Carefully add battered fish to hot oil. Fry for 2-3 minutes per side until golden brown and fish flakes apart easily with a fork.
– Drain fried fish on a paper towel lined plate. Sprinkle with salt.
Be sure to use fresh, designated gluten free frying oil. If you use the same oil to fry breaded foods containing gluten, it can contaminate your food.
You may also prefer to bake the battered fish to reduce oil and avoid cross contact. Place battered fish on a greased baking sheet and bake at 400°F for 15-20 minutes until crispy and cooked through.
Gluten Free Fries
To make gluten free fries for fish and chips:
– Peel 2 medium russet potatoes and cut into thick fries.
– Rinse cut fries and dry thoroughly with a towel.
– Toss fries with 1 Tbsp oil. Spread in single layer on baking sheet.
– Sprinkle with salt and bake 400°F for 20-25 minutes until crispy, flipping halfway.
Baking instead of frying prevents any risk of cross contact from shared oil. You can use regular russet potatoes since potato is naturally gluten free. Sweet potato fries also make a tasty gluten free pairing. Season to taste with salt, pepper or cajun seasoning after baking.
Malt Vinegar Substitute
Malt vinegar contains gluten, so it’s not safe for those on a gluten free diet. Instead, you can make cider vinegar chips by combining:
– 1 cup cider vinegar
– 1 tsp gluten free Worcestershire sauce
– 1⁄4 tsp salt
– Dash of hot sauce (optional)
Mix ingredients together and pour into a sealed container. Let flavors infuse overnight before drizzling over your gluten free fish and chips.
Where to Eat Gluten Free Fish and Chips
If you don’t want to make gluten free fish and chips from scratch at home, there are some restaurants that offer it on their menu. Just keep in mind that cross contact is possible in restaurant kitchens.
Some places to look for gluten free fish and chips include:
Gluten Free Restaurant Chains
– Red Robin – offers gluten free beer battered cod and fries
– BurgerFi – gluten free breading and fryers separate from gluten containing foods
– Chipotle – fries chips separately from flour tortillas to avoid cross contact
– Outback Steakhouse – will make gluten free batter if requested
Fish and Chips Specialty Restaurants
– Peace Love and Little Donuts – dedicated gluten free fryers
– Trio Fish and Chips – offers gluten free batter
– Fish Fish – gluten free menu available
Always confirm that restaurants have proper gluten free preparation protocols before eating. Check if they have designated fryers and be clear about your gluten free needs.
Gluten Free Fish and Chips at Home
The safest way to enjoy gluten free fish and chips is to prepare them yourself at home. This prevents any risk of cross contact and you can control all the ingredients.
Follow this recipe:
Gluten Free Fish and Chips
Gluten Free Batter:
– 1 cup gluten free flour
– 1⁄4 cup corn starch/flour
– 1 tsp gluten free baking powder
– 1⁄2 tsp salt
– 1 cup gluten free beer or club soda
– 1 tsp cider vinegar
Baked Fries:
– 2 russet potatoes, peeled and cut into fries
– 1 Tbsp oil
– Salt
Fish:
– 1 lb white fish fillets (cod, tilapia etc)
Instructions:
1. Cut potatoes into fries, rinse and dry well. Toss with 1 Tbsp oil and salt. Bake at 400°F for 20-25 minutes.
2. Make gluten free batter. Dip fish in batter to coat.
3. Bake fish in 400°F oven for 15-20 minutes until golden brown and fish flakes easily.
4. Make gluten free malt vinegar for serving.
5. Enjoy hot gluten free fish and chips!
Baking instead of frying helps avoid any cross contact with gluten. Use freshly caught fish or read packaging carefully to ensure no hidden gluten ingredients. With minimal effort, you can safely make gluten free fish and chips at home.
Frozen Gluten Free Fish and Chips
If you want even quicker gluten free fish and chips, there are some brands of frozen gluten free fish fillets and fries you can keep on hand:
| Brand | Product |
|---|---|
| Ore Ida | Fast Food Fries |
| Alexia | Crispy Cod Gluten Free Fillets |
| Ian’s | Gluten Free Pub Style Battered Fish |
| Gorton’s | Gluten Free Grilled Fillets |
Always read labels to verify gluten free status. These products are cooked separately from gluten containing foods and should be safe for a gluten free diet as long as you check for any recipe changes.
Heat fries in the oven as package directs. Bake fish fillets until hot and golden brown. Add gluten free malt vinegar and enjoy a quick gluten free fish and chips meal.
Key Takeaways
Fish and chips can absolutely be enjoyed on a gluten free diet:
– Choose fish with naturally gluten free fillets, no added coatings or marinades. Salmon, cod and mahi mahi work well.
– Make your own gluten free batter to coat the fish before baking or frying. Substitute wheat flour for a blend of gluten free flour, corn starch and spices.
– Bake thick cut fries tossed in oil and salt to serve alongside the fish.
– Season with gluten free malt vinegar made from cider vinegar for flavor.
– Verify gluten free preparation when dining at restaurants that offer fish and chips.
– Heat frozen gluten free fish fillets and fries for a fast gluten free meal.
With a few simple swaps, fish and chips can be a delicious part of your gluten free diet. Enjoy this classic dish without missing the gluten.
Conclusion
Fish and chips make for great comfort food, even when you need to avoid gluten. The key is choosing fish with no gluten-containing additives like breading or sauces. Make your own gluten free batter to give the fish that crispy coating. Bake fresh or frozen fries to serve alongside the fish. Season with malt vinegar made from gluten-free cider vinegar. Verify gluten-free prep when dining out and enjoy fish and chips without gluten! With some minor adjustments, this classic dish can still be part of your gluten-free diet.
