Coconut Crumbed Fish and Chips

pennybenjaminMain Meals, Nourish

fish and chips

Did anyone else grow up with “Fish and Chip Friday”? If not, perhaps it’s an Aussie thing. In any case, it’s something that I continue to do just about every week when I can! But now-a-days I make the meal myself and the chips vary in many different colours!

I try and change my cooking method each week but one of my go-to favourites is this Paleo Coconut Crumbed version.

Recipe Type: GF, DF, RSF, Paleo

Serves 1 person
Time 45mins

Ingredients:

Fish:

  • 1 fillet your favourite white fish
  • 1/4 C coconut flour
  • zest of 1/2 a lime
  • pinch of chilli flakes
  • salt and pepper

Sides

  • Your favourite veggies to make roasted chips (For low FODMAP use Eggplant, Carrot and Zucchini)
  • Green veggies to have sauteed/steamed or fresh in a salad (For low FODMAP go for a fresh rocket, kale, tomato, capsicum salad)
  • EVOO
  • salt, pepper and other herbs/spices to flavour as you like.

Method:

  1. Start on the chips. Preheat oven to 200degC
  2. Chop veggies for chip-making into chip-sized pieces, toss in a bowl with 1 T EVOO, pinch salt, pepper and herbs/spices.
  3. Spread out on a lined baking tray and bake for 20-25 mins (check every 10 mins as some veggies don’t take quite as long).
  4. Place the fillet in a bowl and rub-in a dash of EVOO.
  5. In a separate dish, mix the coconut flour, lime zest, chilli flakes, salt and pepper with your hands.
  6. With your hands, take the fish fillet and dip/roll into flour mix, ensure the fillet is well coated with the mixture by turning it over and around several times.
  7. Heat some coconut oil in a skillet on medium heat. Once at heat, add the crumbed fish fillet and cook for 3-5 mins then flip and cook for another 3-5 mins*
  8. If you’re sauteeing some greens, add them to the pan to cook while your fish is cooking. Or prepare your fresh salad in the meantime
  9. Place the cooked fish fillet on a plate with roasted chips and sauteed greens/salad. And enjoy!

Variation:

You could choose to bake the fish and asparagus in the oven with the chips instead of grilling in the skillet.

*Time will depend on thickness of the fillet and type of fish.