Makes 6 servings
Adapted from Carlyn’s cookbook “Cooking For Your Gluten-Free Teen: Everyday Foods the Whole Family Will Love”
When the founder of Gluten Free Family Food and her daughter Sarah began writing a gluten-free cookbook, they interviewed their gastroenterologist’s patients on the top foods, gluten-free kids miss the most. According to the survey, one of the top foods was crispy breaded and fried fish and chicken strips. Carlyn and her family tried every prepared ready-made gluten-free breading, but it always fell short of their expectations. They tried this recipe, using their secret; gluten-free crispy brown rice cereal and tried baking for a healthier option, and it got rave reviews from the kids. It’s now part of their weekly menu!
6 tilapia fillets (about 1 ½ pounds), or 1 ½ pounds chicken tenders
2 cups rice milk (or to cover; optional)
1 teaspoon salt (optional)
2 eggs well beaten with 2 tablespoons water
1 tablespoon Dijon mustard
3 cups gluten-free crispy brown rice cereal
Prepared gluten-free tarter sauce or Ten-Minute Barbecue Sauce as needed for serving
Cut the tilapia fillets in half lengthwise. If using chicken tenders, pull out the white tendons and discard. Place the fish or chicken in a glass baking pan. In a small bowl, mix the rice milk and salt, if desired, and stir to dissolve the salt. Pour over the fish or chicken and let rest for 30 minutes, or cover and refrigerate for several hours or overnight.
Remove the fish or chicken from the rice milk brine and pat dry with paper towels.
Preheat the oven to 400°F. Line a half sheet pan (18 by 13 inches) with parchment paper, and spray with nonstick cooking spray.
In a small bowl, mix the egg-water mixture with the mustard; whisk to mix well. Pour into a shallow bowl.
Place the brown rice cereal in a 1-gallong self-sealing plastic bag, squeeze out the air, and seal. Using a rolling pin, roll to crush the cereal to fine crumbs, leaving some coarse pieces intact. Transfer the crushed cereal to a large flat plate.
One by one, dip the fish fillet halves or chicken tenders first in the egg-mustard mixture, turning to coat each side well, then in the cereal, turning and patting to coat well. Transfer to the parchment paper-lined pan. Spray the tops of the fish or chicken lightly with nonstick cooking spray and bake until cooked through and crisp, 30 to 35 minutes.
Remove the pan from the oven and transfer the fish or chicken to a serving platter. Serve with tartar sauce or Ten-Minute Barbecue Sauce.
Variation: For crispy chicken thighs, substitute 6 boneless, skinless chicken thighs for the fish fillets. Trim the thighs of excess fat and cut in half before coating. Increase the oven temperature to 425°F and bake for 35 minutes.
For more recipes and to purchase Carlyn’s cookbook “Cooking For Your Gluten-Free Teen: Everyday Foods the Whole Family Will Love”, click here!