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Gluten Free “Fried” Fish

FODMAP foods - Gluten Free "fried" fish with lemon and parsley on a white plate

There is nothing more satisfying than a delicious plate of fried fish and french fries even though I rarely ever partake.  Fried food can be a trigger for people with IBS which is why it is rarely in my food rotation but that doesn’t mean I don’t have cravings.  My version of this dish is just as good but without the traditional deep frying method while still sticking to safe FODMAP foods.  Instead, I coat the fish in potato flakes (which are naturally gluten-free) and lightly pan fry instead of deep frying.

It makes me laugh to think that it wasn’t until a few years ago that I started eating seafood.  I’ve gotten more adventurous but when it comes to what fish I cook at home, I tend to stick to salmon, cod and shrimp.

Check out some of my favorite fish recipes: cornmeal crusted fish tacos, baked pecan salmon & shrimp & vegetable stir fry.

On our honeymoon in Santorini, I learned a major lesson when I ordered dinner expecting to get a fillet but instead was served an entire fish.  I wasn’t ready for the full head and tail experience.  Has anyone else had this experience while traveling abroad and was completely startled?!

Whole fish in Greece

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FODMAP foods - Gluten Free "fried" fish with lemon and parsley on a white plate

Gluten Free “Fried” Fish

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 8 minutes
  • Total Time: 18 minutes
  • Yield: 2 servings 1x
  • Category: Dinner
  • Cuisine: American


This is a healthified take on traditional fried fish.




  1. Assemble three bowls: each bowl with brown rice flour, egg, and mashed potato flakes (in this order).
  2. Dip fillets on both sides starting with rice flour, egg, and mashed potato flakes.
  3. Season with salt and pepper.
  4. Add oil & butter to a heated large skillet over medium-high heat.
  5. Once melted, add fillets and cook 4 minutes on each side until the sides are browned and fish flakes easily with a fork.

Keywords: fodmap fish recipe, fodmap seafood, fodmap seafood recipe

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  • Morgan
    September 2, 2015 at 2:39 pm

    mmm, I want this for lunch 🙂

      September 2, 2015 at 4:03 pm

      Done! We can get the fish at your VIP place. 😉

  • Darah
    September 2, 2015 at 5:39 pm

    YOu are the cuuuutest

      September 2, 2015 at 6:28 pm

      <3 <3 <3

  • Herb Scallops & Lemon Rice | FODMAP dinner recipes | Fit Fab FODMAP
    March 11, 2019 at 7:03 pm

    […] for other delicious seafood recipes? Check out a few of my favorites: gluten-free fried fish, pesto baked salmon, & cornmeal crusted fish […]