(ED) / DF / GF / Low Amines / LS / MSG Free

Crunchy Crumbed Fish

  • 4 x 100g (approx.)  fresh white fish fillets
  • ¼ cup plain flour  or for GF – Rice Flour 
  • 1 egg
  • 1-1 ½ cups  Panko bread crumbs or for GF – Rice Crumbs 
  • 20g  butter or  suitable dairy free spread.
  • 1 Tbsp Suitable oil


  1. Pat the fish fillets dry with paper towels.  Break the egg onto a dinner sized plate and beat it with 1 tablespoon of water. Place the crumbs onto another plate.
  2. Coat one  fillet in the  flour, and then dip in the beaten egg. Finally coat the fish in the crumbs and place on a clean plate. Repeat with remaining fish. Place in the refrigerator for 10 minutes before cooking.
  3. Heat the butter and oil in a frying pan over moderate heat. Place the fish in the pan and cook for 5-7 minutes, turning once during cooking, until crumbs are golden and fish is cooked.

Serving suggestions

  • Wedges and green beans or if not too sensitive to MSG/Glutamate GREEN PEAS and a combo of beans and PEAS
  • Wedges and Coleslaw
  • Steamed Potato and Green beans

This recipe is originally  from Food in Minutes. (adapted  to make low chemical – low salicylate, amine and glutamate)

Note for low fodmap – use GF options, can serve with Wedges and green beans, and up to 1/4 cup of GREEN PEAS.

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