Gluten-free Fish Fingers with a Yoghurt Tartare


Gluten-free Fish Fingers with a Yoghurt Tartare

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes


Fish Fingers

  • 500-600 g white fish fillets firm, skinned, and pin boned (I like snapper, blue eye, kingfish, mahi-mahi)
  • 1 egg lightly beaten
  • ½ cup polenta non-GMO or organic
  • 2 tbsp coconut flour any non-gluten flour you prefer or spelt if not gluten intolerant.
  • salt to taste

Yoghurt Tartare

  • ½ cup full fat natural or greek yoghurt
  • 1 tbsp capers roughly chopped
  • zest of one lemon finely grated
  • salt and black pepper to taste


Fish Fingers

  • Cut your fish into fingers, about 2cm wide.
  • In a bowl, beat the egg.
  • In a second bowl mix the polenta, flour, and salt until combined.
  • Heat a large pan over a medium-high heat. I cooked mine in a mild coconut oil, but you could also use butter or ghee.
  • Dip the fish pieces in the egg then toss in the crumb and cook in the hot oil, turning once the crumb browns.
  • Serve immediately.

Yoghurt tartare

  • Mix all ingredients together in a small bowl.




Substitute the yoghurt for homemade or whole egg mayonnaise. My homemade mayo recipe is here.


Dip the fish in a little oil or melted butter prior to crumbing.


Choose gluten-free or spelt flour.
Tried this recipe?Let us know how it was!
Course Appetizer, Dinner, Lunch, Main Course, School Lunches, Side Dish
Keyword Fish Fingers, Yoghurt, Yoghurt Tartare
Allergy Gluten Free, Legume Free, Nightshade Free, Nut Free, Peanut Free, Refined Sugar Free, Sesame Free, Soy Free, Wheat Free
Value Halal, Kosher
Author: Georgia Harding

These gluten-free fish fingers are easy to make and the yoghurt tartare is just delicious along side it.

Recipe thanks to

Fish and chips

Combine it with my healthy homemade chips, find the recipe here.

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

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About the Author: Georgia Harding

Georgia Harding is a Naturopath (20+ yrs exp.) author, mother and passionate health educator. On her website (Well Nourished) she shares fad-free health advice and intolerance/allergy friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children ‘well’. She endeavours to simplify nutrition and make cooking nourishing meals achievable for everyone.

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  1. Danika October 14, 2018 at 11:57 am

    Could these be frozen at all? Before or after cooking perhaps?

    • Susannah Oldfield October 15, 2018 at 1:50 pm

      Hi there Danika,

      Yes you could freeze these fish fingers AFTER they are cooked.
      Or you could freeze them if the fish was not previously frozen before you made them.


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