Gluten is a protein found in wheat, barley, and rye. It gives elasticity to dough, helping it rise and keep its shape. For people with celiac disease or gluten sensitivity, consuming gluten can cause serious health issues. When baking fish that is coated in batter before frying, the batter often contains wheat flour, making it unsuitable for gluten-free diets. Thankfully, there are several substitute ingredients that can be used in place of wheat flour to create a gluten-free batter for fried fish.
What is Gluten and Why Do Some People Need to Avoid It?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It helps give elasticity to dough, allowing it to rise and stretch without breaking. Gluten helps give baked goods their chewy texture. It is found not only in breads and baked goods, but also in pasta, cereals, soups, sauces, and more.
For most people, consuming gluten is not an issue. However, for those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause serious health problems. Celiac disease is an autoimmune disorder that causes damage to the small intestine when gluten is eaten. Non-celiac gluten sensitivity is when people experience digestive issues from eating gluten, but do not test positive for celiac disease. The only treatment for celiac disease or gluten sensitivity is following a strict lifelong gluten-free diet.
When people with celiac disease or gluten sensitivity consume gluten, it causes an immune response in their body that attacks the small intestine. This damages the villi, which are tiny finger-like projections that line the small intestine and absorb nutrients from food. Damaged villi lead to symptoms such as diarrhea, bloating, abdominal pain, vomiting, constipation, fatigue, headaches, skin rashes, and more. Over time, gluten can cause serious complications like malnutrition, osteoporosis, infertility, neurological issues, and certain cancers.
Therefore, it is essential for people with celiac disease or gluten sensitivity to avoid gluten in their diet. This means reading ingredient labels carefully, being aware of cross contamination, and finding gluten-free alternatives to their favorite foods containing wheat, barley or rye.
Why Wheat Flour is Typically Used in Batters
Wheat flour is a very commonly used ingredient in batters for fried foods. The reason it is so popular is that the gluten in the wheat flour provides some beneficial properties:
- Elasticity – Gluten allows the batter to stretch and coat the food without breaking apart. This gives fried foods an even, crispy coating.
- Binding – Gluten helps hold all the ingredients together evenly distributed throughout the batter.
- Structure – The proteins form networks that provide a good structure to support holding the shape of the food when coated and fried.
- Air bubbles – Gluten facilitates air bubbles getting whipped into the batter, which leads to a light, crispy texture.
These properties make wheat flour the go-to for creating a batter that can effectively adhere to food, become crispy when fried, and provide an appealing texture. While wheat flour works great for most batters, alternative gluten-free flours are required for people who need to avoid gluten.
Potential Substitutes for Wheat Flour in Batters
Gluten-free flours lack the gluten needed to create the binding, elasticity and structure wheat flour provides. However, there are several ingredients that can be used in place of wheat flour to create a gluten-free batter for fried fish that mimics some of the properties. Here are the most common substitutes:
Rice Flour
Rice flour is one of the most readily available and affordable substitute flours. It provides a neutral flavor and color. The batter will be crispier with a delicate crunch. However, rice flour on its own lacks the elasticity of wheat flour, so it works best when combined with other substitute flours and binders.
Cornstarch
Cornstarch is an effective substitute to provide crispiness and crunch to the batter. It also helps absorb any moisture, allowing the batter to crisp up nicely when fried. Too much cornstarch on its own can create a powdery, dry texture. Use about 1/4 to 1/3 cup cornstarch per 1 cup of total flour replacer.
Tapioca Flour
Tapioca flour adds chewiness to make up for the lack of gluten. Use about 1/3 to 1/2 cup tapioca flour for every 1 cup of wheat flour replaced. It may result in a slightly gummy texture if overused.
Chickpea Flour
Chickpea flour contains protein and fiber that can help add more structure to the batter than other gluten-free flours. Use about 1/4 to 1/2 cup chickpea flour for every 1 cup of wheat flour replaced. Too much can result in a bean-like taste.
Xanthan Gum
About 1/2 to 1 teaspoon of xanthan gum per 1 cup of gluten-free flour blend can help add more binding, elasticity and moisture retention. This stabilizes the batter and replicates the stretchy texture wheat flour provides.
Eggs
Eggs help add structure and moisture to gluten-free batters. Use 1 egg per 1 cup of wheat flour replaced.
Oil
The fat from oil helps keep gluten-free batters tender and moist. Add 1-2 tablespoons of oil per 1 cup of wheat flour replaced.
Key Considerations for Gluten-Free Fish Batter
When creating a gluten-free batter for fried fish, keep these tips in mind:
– Use a blend of flours and starches like rice flour, tapioca flour, cornstarch and chickpea flour to replicate wheat flour’s properties
– Binders like xanthan gum or guar gum help mimic the elasticity and adhesion of gluten
– Eggs add moisture and structure
– A small amount of oil or butter enhances tenderness
– Let the batter hydrate for 10-15 minutes after mixing to allow ingredients to absorb moisture and bind together
– Chill the batter to firm it up before coating the fish
– Fry at 350-375°F to set the batter quickly before it can absorb oil
– Let fried fish drain on a wire rack or paper towels to allow excess oil to drip off
– Use light, thin batters instead of thick coatings – they will adhere and crisp up better without gluten
Gluten-Free Batter Recipe for Fried Fish
Here is a sample recipe for a gluten-free fish batter using a blend of rice flour, cornstarch, chickpea flour, and xanthan gum to replace wheat flour:
| Ingredient | Amount |
|---|---|
| Rice flour | 1/2 cup |
| Cornstarch | 1/4 cup |
| Chickpea flour | 3 Tbsp |
| Xanthan gum | 1 tsp |
| Baking powder | 1 tsp |
| Salt | 1/4 tsp |
| Pepper | 1/4 tsp |
| Eggs | 2 |
| Milk or non-dairy milk | 1/2 cup |
| Canola or vegetable oil | 2 Tbsp |
- In a bowl, whisk together the rice flour, cornstarch, chickpea flour, xanthan gum, baking powder, salt and pepper.
- In a separate bowl, lightly beat the eggs. Add the milk and oil and whisk together.
- Make a well in the center of the dry ingredients. Pour in the wet ingredients and stir until just combined. Avoid overmixing.
- Let batter sit for 10-15 minutes to hydrate.
- Dip fish fillets into batter, coating evenly on all sides. Allow excess to drip off.
- In a heavy pan or deep fryer, heat oil to 350-375°F. Working in batches, fry fish for 2-3 minutes per side until golden brown and cooked through. Drain on a paper towel-lined plate.
This batter uses a blend of gluten-free flours to create a crispy, mildly flavored coating. The eggs and xanthan gum help bind it together. Frying at the proper high temperature ensures the batter sets up quickly around the fish before absorbing oil. Letting it rest allows the flour to fully hydrate for a cohesive batter. Follow these tips for scrumptious gluten-free fried fish.
Other Tips and Considerations
Here are some additional tips for getting the best results when making gluten-free fish batter:
- Make sure the fish is dry before coating in batter. Pat off any excess moisture with paper towels.
- Work quickly to coat and fry the fish before the batter has time to get soggy.
- Try adding a pinch of baking soda to the batter if you want extra crispiness.
- For a thicker, beer batter-style coating, add an extra egg and use carbonated water or gluten-free beer in place of the milk.
- Flavor the batter with spices, herbs, citrus zest or grated cheeses if desired.
- If the batter is runny or won’t adhere well, mix in a bit more chickpea flour or tapioca flour.
- Let fried fish drain on a paper towel lined plate before serving to absorb any excess grease.
- Eat the fish immediately while the batter is hot and crispy for best texture.
With some trial and error, you can develop a tasty gluten-free batter that provides a light, crispy coating on fish ready for frying. Pay attention to the thickness, adherence and crispiness as you test out different flour combinations and ratios. Soon you’ll have scrumptious fish and chips the whole family can enjoy, gluten-free!
Frequently Asked Questions
What can I use instead of eggs in a gluten-free fish batter?
Some options instead of eggs include:
– Aquafaba (the liquid from a can of chickpeas) – Use 3 Tbsp per egg replaced
– Ground flax or chia seeds – Mix 1 Tbsp with 3 Tbsp water and let sit until gelled before using
– Commercial egg replacer powder – Follow recipe instructions for substitution amount
– Mayonnaise – Use 1/4 cup per egg replaced
– Silken tofu, blended – Use 1/4 cup silken tofu per egg replaced
The egg replacements help add binding, moisture and structure to the gluten-free batter.
Should I use beer or soda in my gluten-free fish batter?
You can use gluten-free beer or soda in place of the milk or water in a fish batter recipe. The carbonation will make the batter lighter and crisper when fried. Be sure to use gluten-free beer certified to contain less than 20ppm of gluten. Some gluten-free beer options include Redbridge, Glutenberg, New Grist, Ghostfish and Ground Breaker. For soda, lemon-lime or ginger ale are commonly used.
What’s the best oil for frying gluten-free fish batter?
The best oils for frying gluten-free battered fish include:
– Canola oil: A neutral tasting oil with a high smoke point of 400°F.
– Vegetable oil: Made from a blend of oils, it also has a mild flavor and high 400°F smoke point.
– Peanut oil: With a smoke point up to 450°F, it adds a slightly nutty flavor.
– Safflower oil: A mild tasting oil that can withstand heat up to 450°F.
– Sunflower oil: It has a light taste and smoke point of 440°F.
Avoid olive oil for frying, as the taste can be overpowering and the smoke point is too low. Look for refined oils that can withstand high heat without smoking or breaking down.
Conclusion
Gluten-free cooking can seem challenging, but thankfully there are several effective substitutes that allow you to enjoy traditionally glutenous foods like fried fish in crispy batter. With some clever substitutions using rice flour, starches and binders like xanthan gum or eggs, you can replicate the light and crunchy texture of a classic batter sans gluten. Frying at higher heats helps set the batter right away before it absorbs too much oil. Letting the batter rest also improves the binding and adhesion. With some trial and error, anyone can whip up tasty gluten-free fish ready for frying and serve up delicious fried fish that everyone at the table can enjoy, whether they eat gluten or not.
