List of Gluten Free Foods | Round Fish List 3 | Allergy

Gluten Free Foods – Fish (List of Round Fish – 3)

by Allergy Guy

Gluten free foods are easier to come by than you might think.  Here are yet more fish on which you can base an excellent gluten free meal.

Whether you have a gluten allergy, celiac disease, or just want to up your protein and down your carbs, fish is a great basis for fantastic and nutritious meal.

It is amazing how many varieties of fish there are!  This series of fish already covers four separate articles, including three on round fish.  And there are more to come.

Gluten Free List of Round Fish Part 3

See the first article on round fish for the background.


Whiting look similar to haddock, but are small, growing to 16 inches and weighing up to 4½ pounds.  You’re more likely to find them in the 1 pound/500g range.

They are found throughout the Atlantic and are available year round.  They don’t have the most exciting flavor and are therefor less expensive.  They work great in certain recipes.  They should be bought very fresh.  You’ll probably want to serve two fillets per person.

Whiting is great for soup.  It is often coated in bread crumbs and fried.  Usually this involves gluten, but you can use gluten-free breadcrumbs if  cooking at home, or supply your own gluten free breadcrumbs to your host if a friend is inviting you over.  Or simply fry it without breadcrumbs.  Or grill it, poach it etc.  Do season it so that it has sufficient flavor to make the meal interesting.

Whiting is easy to digest, so if your gut is recovering from a gluten attack, this is a great choice.


Pouting is like whiting, but cheaper and not as nice.  It goes off quickly so buy fresh and cook promptly!


Pollack is similar to cod, but lower quality.  At least it is cheap.  It is at its best in autumn and winter.

It is a rather dry fish, so you’ll want some sort of tasty sauce to go with it.  Or put it into pies, soups or casseroles.


Torsk is best known in Scandinavia.  If you are actually in Scandinavia, they call this fish brosme.  If you ask for torsk, you’ll get cod.

When it comes to cooking, you can treat it pretty much like cod.


Mullet is more of a class of fish than a specific species.  There are gray and red mullet, which look and taste different from each other.  Mullet is found in temperate and tropical seas and are therefor widely available.

Grey Mullet

Golden mullet is the finest gray mullet.  Thin-lipped and common are two other types of gray mullet.  When you go to the store, all of these may be just sold as mullet or gray mullet.

You’ll want mullet caught on the open ocean rather than from estuaries for improved taste.

Be sure to scale the fish before cooking.

Bake with a stuffing, or grill and top with a butter-based sauce.

Red Mullet

Red mullet is a very nice fish and perfect for the foundation of a gluten-free meal.  It is sometimes called goatfish in the US.  They live in the Atlantic and Mediterranean.  They have firm flesh and a good fish taste.

Buy red mullet very fresh.

Grill or pan fry for best results.


There are many types of wrasse, with a variety of colours to match.

These fish are available in the spring and summer.

They make a good addition to stew or soup.  If you can find a large one, you can bake it.

Gluten Free Round Fish – That’s It!

Gluten free does not mean boring: just look at how many fish we’ve talked about so far!  There are three articles on round fish alone.  There is more to come though so stay tuned.

Do you enjoy fish as part of your gluten-free diet?  Leave a comment and share your experiences with fish!

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{ 2 comments… read them below or add one }

1 Kaye May 26, 2011 at 14:39

I have eaten catfish, tilapia, bass and crappie( white perch) and I still bloat up like the good year blimp.


2 Allergy Guy May 26, 2011 at 15:54

That’s too bad! Maybe you’re allergic to fish too. Or maybe it has something to do with how the fish was prepared? Are you gluten-free? If so, is that because of a gluten allergy or celiac?


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