Tessa the Domestic Diva

Gluten Free Pan-Fried Fish

Crispy gluten free pan fried fish is totally an option even when you are gluten and egg free!!  How DO you fry something without eggs??  With a couple of simple tweaks, you can recreate any favorite version!! This gluten free fried fish recipe helps the reluctant fish eater to enjoy a healthy food!
 
 

This is one of those pan fried fish recipes that most people love, even if they don’t love fish. My kids eat it up, and I certainly love it too!  While my taste buds have certainly changed over the years (I HATED all fish growing up), I am still very sensitive to overly fishy flavors.    I have found that most mild fishes are my best bet….or fresh-caught fish.

I love how this recipe will work with ANY favorite fish….if you know you like it, then use it!!  Serve it up with my Instant Pot Rice a Roni for a real treat!

Gluten free pan fried fish recipe flavor options:

Are eggs OK?

My son’s current tests mean no egg whites, so I used the milk/oil emulsion. 

If you’d like to mix an egg with the milk, that would work too!

More gluten free egg free dinner recipes:

Crispy Pan Fried Fish – Gluten & Egg Free Recipe:

Please a comment below after you try this recipe!

5 from 3 votes
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Pan-Fried Fish

Course Main Course
Cuisine American
Keyword gluten free egg free breaded fish, gluten free fried fish, gluten free pan fried fish, pan fried fish, pan fried fish no eggs
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 411 kcal
Author Tessa the Domestic Diva

Ingredients

  • 1 pound white fish fillets I like tilapia, catfish, snapper, Dover sole, or striper
  • 2 tablespoons any milk
  • 2 tablespoons avocado oil or any oil
  • 1/2 cup gluten free bread crumbs I make my own using the end pieces of various loaves saved over time and stored in the freezer. When in need, I whir the whole batch in the food processor or blender and store surplus crumbs in the freezer for other recipes, much cheaper than buying gluten free crumbs
  • 1/2 cup brown rice flour
  • 1 1/2 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • 1/4 cup avocado oil or less depending on your pan

Instructions

  1. Whisk the milk and oil together (this mimics eggs, which you could do instead if you like).

  2. Whisk the dry ingredients together.
  3. Dredge the fish fillets in the milk/oil emulsion and then in the breading.
  4. Heat the oil in a large skillet over medium heat (cast iron crisps the best!)
  5. When the oil is hot, place the fish in the pan.
  6. When golden brown, a couple of minutes, flip and brown the other side.
  7. Serve with a squeeze of lemon.
Nutrition Facts
Pan-Fried Fish
Amount Per Serving
Calories 411 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 3g19%
Cholesterol 56mg19%
Sodium 652mg28%
Potassium 425mg12%
Carbohydrates 24g8%
Fiber 1g4%
Protein 25g50%
Vitamin A 370IU7%
Calcium 28mg3%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

 

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