These are baked, not fried, so they are a much healthier take on crumbed fish.
Speaking of crumbs – there are none!
Here I have used brown rice flour and coconut to coat, which makes them gluten free. They are also egg-free and dairy-free thanks to a quick soaking in soy milk mixed with tamari sauce instead of egg.
Try serving these in a wrap with lots of salad or as part of a mezze plate for the kids with a little mayonnaise for dipping. That’s how my Poppy likes them, so maybe your little angel will too.
I have to admit, I went a bit crazy at my local bulk food store the other week and stocked up on almost half a kilo of brown rice flour (along with bucket-loads of nuts, seeds, oats, agave syrup and more! Yes, some of it does sound a bit hippie-ish, but trust me, I’m not a Byron hippie yet!). I had vaguely remembered a few recipes I’d pinned using brown rice flour, but then once I’d purchased it I couldn’t find them!
In an effort to use up a good portion of it quickly I made a double batch of these coconut bites and froze half of them uncooked. You can simply chuck them straight into the oven from frozen – eat your heart out McCain, my home-made stuff kicks your arse.
Last thing, these would be great in kids lunch boxes as they very allergy friendly (gluten, dairy, egg and nut free) and taste OK cold too, just pack a little container with some dipping sauce like tartare or sweet chilli.
Do you sometimes go crazy with bulk buying? And do you always find ways to use up the food?
Coconut fish bites
serves 4 as part of a meal in a wrap with salad
- 130g (1 cup) brown rice flour
- 50g (3/4 cup) shredded coconut
- 1/2 teaspoon freshly cracked black pepper
- 125ml (1/2 cup) Vitasoy Soy Milky Lite
- 1 tablespoon tamari sauce (or soy sauce, but this isn’t gluten free)
- 500g fish fillets*
- vegetable oil cooking spray
1. Heat the oven to 200C and line a baking tray with non-stick paper.
2. Place the flour, coconut and pepper onto a large plate and mix with your hands to combine. Pour the soy milk and soy sauce into a bowl and stir to combine.
3. Chop the fish into cubes about 3cm big. Dip one into the soy milk mixture then immediately drop into the flour/coconut mixture and roll to coat. Shake off the excess and place onto the lined baking tray. Repeat with the remaining fish cubes.
4. Spray all the fish bites on both sides with vegetable oil and bake in the oven for 10 minutes. Turn each one over using tongs and bake for a further 5-8 minutes until golden brown and cooked through. Serve with salad or in a wrap as pictured.
Fig & Cherry was commissioned by Vitasoy Australia to develop this sponsored recipe featuring their range of non-dairy milks. For more great soy recipes (including plenty more by Christie!) visit www.soy.com.au.
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