Gluten-Free Cooking: Fried Chicken or Fish Recipe

One of our friends recently commented that we should start including more basic information that would be helpful for people who are just starting to learn how to get around the kitchen without gluten. In this article, I’ll talk about a simple substitution that we have found works wonderfully when you want to fry up some chicken or a piece of fish. I hope it isn’t confusing presenting two different dishes with instructions together. Really, making one is basically the same as the other. The only difference really is the marinades and cooking times.

Simple Gluten-Free Fried Chicken or Fish

Don’t miss the vegan alternative at the end. Good for two chicken breasts or two tilapia fillets. Feeds about four.

Breading for Either Fish or Chicken
3 Tbsp Garbanzo and Fava Bean Flour
1 tsp paprika
1/4 tsp fresh ground pepper (or to taste)
pinch salt

Chicken Marinade
1 Tbsp Dry Cooking Sherry or wine
1/2 tsp Canola Oil

Fish Marinade
1/2 tsp Canola Oil
Juice of 1/2 Lime or Lemon (save other half for squeezing over fish at table.)

Marinading is really key, so get the meat in the marinade first thing. If you’re making chicken, you’ll want to butterfly the breasts before marinating. While the meat marinates, mix up the breading and cut up some veggies. Pour the marinade over the meat in a container. Flip once or twice while marinating. Leave at least 15 minutes. A couple minutes before you’re ready to cook the meat, put a frying pan on the burner to pre-heat it. Cook on medium heat, or a little less if the chicken pieces are thick.

Once the pan is hot, add about a tablespoon of canola oil and let that heat up. Spread about half of your breading on a plate and dip the chicken or fish into it, coating evenly. Add more breading to the plate as needed to coat everything. Fry in the pan 3-5 minutes for the fish, or 5-9 minutes for the chicken. Flip the meat every two or three minutes during cooking.

Alternative #1: Cut fish or chicken into sandwich patty sized pieces (about 3-4 oz each.) Then bread, fry, and serve as a sandwich with your favorite gluten-free bread, a slice of tomato, a piece of lettuce, and plenty of mayonnaise. Yeah! There is nothing in the world like a fried fish sandwich.

Alternative #2: Make “tenders” by cutting the breasts or fish up into bite-sized pieces before breading them. To bread them, put the breading and the cut up chicken or fish into a lidded container, and shake well. Provide gluten-free dipping sauces at the table.

Vegan Alternative: Cut tofu into 3/8 inch slices. For added texture with tofu, you can freeze it overnight and put back in the fridge to thaw in the morning. Then wrap tofu in a towel and gently press to squeeze out moisture. Marinate at least 30 minutes in 3 Tbsp gluten-free soy sauce, 2 Tbsp lemon juice, and 2 cloves pressed garlic. Add 1/4 tsp ground ginger if desired. Then bread and fry. Serve with sauteed mushrooms!

Fried Tilapia


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