Coconut fish bites, all wrapped up!14

Posted on November 6, 2012 by ChristieDinner Time, Gluten Free, Kid friendly

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?

Christie x

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.

If you are a brand or PR who would like to commission a sponsored recipe, please get in touch via the Advertising page.

  • These look tasty, I miss battered fish and you have kindly given me a gluten free (and healthy) alternative. They look really easy to make too! A win win

  • I recently bought myself a CostCo membership so yes, bulk buying is now an addiction for me lol. Luckily I havent gone as far as to buy 500 rolls of toilet paper. Yet ;)

    • Nic! I daresay that 500 rolls would last you at least a few years… and what kind of vehicle would you need to drive all that home? Craziness!

  • yummo!

    • Thanks Sonia – they are in line with your lastest ‘no chicken nuggets’ endeavour, but with fish :)

  • They look good and I like that there aren’t actually any crumbs!

  • Sounds great indeed! I just bought 12lt of rice Bran oil last week because it was on super special at half price. I also buy sauces and honey in bulk and recant them as needed, but items such as sugar and flour are actually much cheaper to buy in 2kg lots at Coles or Woolies than at my catering supply shop- go figure!

  • Ooh I need some dinner options that I can freeze! Love the wrap idea too :)

  • These sound great! I used to make coconut prawns but love the fish version and would imagine the addition of brown rice flour would make them even crunchier. So good to finally meet you in person last weekend :)

    • Oh this would work great with prawns too – I’ll have to try that, thanks!

  • Ah these look good. I will try them as part of my campaign to get the twins to eat some fish that isn’t out of a packet and called a finger. Oh dear.

    • Say no to fish fingers! It’s so easy to make them yourself :)

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