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Family Meals, Recipes, Special Diets, Wheat Free

Crunchy Fish Bake

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We’ve been away for a few days and then had a weekend of birthdays which has meant being away from our usual way of eating. Today I had a chance to get back in the kitchen to cook…. I really fancied fish but after a few days away we had a rather bare fridge and veggie rack. BANG goes that idea, no potatoes. So I had to get creative. Finding some wheatfree breadcrumbs in the freezer I decided to remake fish pie. If I have ends of wheat free bread left  or make a rather crumbly loaf I tend to whizz it into breadcrumbs and freeze for a later date. Tonight was date night.

I used frozen fish as that’s all I had but you could use fresh.

 

Dietitian UK: Crunchy Fish Bake 

 

Crunchy Fish Bake (Wheat Free)
Serves 4
A crunchy, easy variation on fish pie.
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Prep Time
20 min
Prep Time
20 min
514 calories
21 g
155 g
24 g
55 g
9 g
615 g
471 g
11 g
0 g
12 g
Nutrition Facts
Serving Size
615g
Servings
4
Amount Per Serving
Calories 514
Calories from Fat 210
% Daily Value *
Total Fat 24g
36%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 155mg
52%
Sodium 471mg
20%
Total Carbohydrates 21g
7%
Dietary Fiber 6g
23%
Sugars 11g
Protein 55g
Vitamin A
371%
Vitamin C
209%
Calcium
58%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 fish fillets (I used salmon)
  2. 500ml milk
  3. 1 bay leaf
  4. 2 tbsp wheat free flour
  5. 1/2 cup water
  6. 8 - 10 medium mushrooms
  7. 2 peppers
  8. 2 handfuls of fresh or 4 clumps of frozen spinach
  9. Dash of lemon juice
  10. 1 tsp dijon mustard
  11. 2 tsp dried mixed herbs
  12. grated nutmeg
  13. seasoning
  14. 3 cups of wheat free breadcrumbs
  15. 100g grated cheese
Instructions
  1. Place the fish fillets in a large, wide bottomed pan and half cover with milk. Add the bay leaf.
  2. Simmer until the fish is cooked (around 10 minutes but do check it as it depends on whether it is fresh or frozen).
  3. Remove the fish from the milk and flake it into a dish.
  4. Mix the flour with a 1/2 cup of water. Add to the milk and simmer gently whilst stirring, the sauce will thicken.
  5. Remove the bay leaf.
  6. Now add the chopped vegetables and spinach to the sauce.
  7. Add the lemon juice, mustard, herbs, nutmeg and season to taste.
  8. Stir the fish back in. Now place the mixture into an overproof dish.
  9. Top with the breadcrumbs and grated cheese.
  10. Cook in the oven at Gas Mark 4 for 30-40 minutes, until it is hot, the cheese is melted and the breadcrumbs toasted.
beta
calories
514
fat
24g
protein
55g
carbs
21g
more
Dietitian UK https://www.dietitianuk.co.uk/
Cooking with Kids, Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Weaning, Wheat Free

Homemade Fish Fingers made by a toddler

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My 3 year old has been watching, helping and cooking with me since she was a baby. Whether in a sling, a bumbo, highchair or stood on a stool she has always loved it. Mainly because she gets to eat it, and this girl is a true foodie. Given the choice of what to have for lunch she goes for things like Sushi, prawns and olives. She shuns childrens options like sausage and chips in favour of peppers stuffed with goats cheese. She also just loves to help chop, stir and get involved with mummy. So when the video camera wasn’t charged and I couldn’t work out how to get the tablet to balance somewhere and film us both I decided to just let her do the vlog. I must admit a certain level of motherly pride at this girl 😉

Miss K also loves fish fingers. Why? Because she loves fish but also because of a book we have where Charlie and Lola refer to them as “ocean niblets” from the supermarket under the sea. This book captured our imagaination around food. I don’t buy fish fingers, firstly I can’t eat them unless they are wheat free and secondly these take just minutes to make and the same time to cook so there is no need!

 

 

 

Salmon Fish Fingers, wheat free, gluten free
Serves 4
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
424 calories
28 g
144 g
13 g
45 g
2 g
205 g
408 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
205g
Servings
4
Amount Per Serving
Calories 424
Calories from Fat 117
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 144mg
48%
Sodium 408mg
17%
Total Carbohydrates 28g
9%
Dietary Fiber 1g
6%
Sugars 2g
Protein 45g
Vitamin A
8%
Vitamin C
0%
Calcium
7%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Does this look wrong?
Ingredients
  1. 2 salmon fillets
  2. 1 beaten egg
  3. 50g rice flour
  4. 100g gluten free breadcrumbs
Instructions
  1. Slice the salmon into fishfinger size pieces.
  2. Roll the fingers into the flour, then dip into the egg and allow the excess to drip off.
  3. Fulyl coat in the breadcrumbs and place on a oiled and lined baking tray.
  4. Bake at Gas Mark 5 for 15 minutes.
beta
calories
424
fat
13g
protein
45g
carbs
28g
more
Dietitian UK https://www.dietitianuk.co.uk/