Fish is an excellent addition to any diet. Prepared fish-based foods may contain wheat, but fish can easily be prepared gluten-free.
Fish is high in protein, and many types of fish (the so-called “pelagic fishes”) are high in omega 3 fatty acids.
Not all types of fish are healthy if eaten in large quantities, as discussed in this article.
If celiac disease or a gluten allergy has you on a gluten free diet, fish is a great way to expand your diet.
There are a great many varieties of fish to choose from. Fresh fish is readily available all over the world. Canned or fish is a convenient alternative, and it comes in really handy. When your gluten-free diet has you wondering what to make for dinner, grabbing some frozen fish out of the freezer, and fresh vegetables from the fridge get you most of the way there.
Gluten-Free Fish – How to Prepare It
Many traditional fish recipes are already gluten-free.
Poaching fish is one of the easiest ways to cook it. Put the fish in a frying pan or large pot, and then just barely cover the fish with water. Heat it slowly, until it is almost, but not quite boiling. When the fish flakes easily separate, it is done.
Grilling fish is also an easy way to cook fish. Place the fish on an oiled baking pan. Salt both sides of the fish. Fillets can be cooked in as little as 10 minutes if they are not too thick. For the best tasting fish, do not over-cook.
Those are just a couple of easy and basic ideas to get you started with cooking fish for a gluten-free diet.
Avoiding Gluten-Contaminated Fish
If you or someone gluten-aware prepares fresh fish, you will not have a problem with triggering celiac disease or a gluten allergy.
Prepared, partially prepared, or fish ordered in a restaurant could be a problem.
Pan-fried fish is sometimes dusted with flour. This is not necessary. Drying the fish with paper towel removes excess water and a small amount of oil or butter in the pan prevents sticking. Any good restaurant will be able to prepare fried or grilled fish without wheat or gluten .
Fish sticks and similar types of food are breaded. Do not buy this type of partially prepared fish.
Some fish products, sold as artificial crab, is actually fish mixed with starch. This is sometimes make with corn, but often it is make with wheat. Watch out for artificial crab in sushi. Artificial crab is best avoided.
Fish Health Hazards
Not all fish sold in the supermarket is recommended. Mercury and other toxins can be concentrated in fish. This is especially problematic for fish at the top of the food chain.
The following types of fish are usually high in mercury and should be avoided:
- Shark
- Swordfish
- King mackerel
- Tilefish
Conclusion
Fish is an excellent source of protein, and a superb basis for a gluten free meal. If you have a gluten allergy or celiac disease, fish is a great addition to your diet.
Swordfish
King mackerel
Tilefish