Fish & Chips (Gluten Free) with Homemade Tomato & Tartare Sauces (Refined Sugar Free)


Fish & Chips: a Kiwi favourite! Being a born and bred New Zealander, I’ve had this meal many many times over the span of my life. There’s something wonderfully summery about unwrapping the paper surrounding some freshly cooked fish and salty crunchy chips.

The other night, after an early evening dash to the beach, we returned home to rustle up this standard fare. I decided to use parsnip over the standard potato chips just for the sake of change. Plus I coated the fish in coconut for that extra crunch that it develops by baking. Being stingy with my precious oil supplies I often opt to bake rather than fry – and this meal worked a treat! After the first few delicious bites we morphed into making fish & chip ‘tacos’ with the leaves of some sweet petite cos lettuce. I took a mental note to stow that idea away for future snacks. All in all, the entire meal was described by my husband as “EPIC” – best praise I could wish for 🙂

Note: The tomato sauce recipe is fairly generous and will leave you with plenty left over for further meals; I’m sure you can put it to good use! (By the way, I recommend making this earlier in the day so it has time to cool and allow the flavours to develop nicely.) The other quantities feed three well, so feel free to increase or decrease amounts as you need for your meal.



Tomato Sauce:
2 tbsp coconut oil
1/2 onion
5 ripe tomatoes, diced
2 garlic cloves
3 tbsp ACV or white vinegar
2 tbsp tomato paste
1/2 tsp each ground cloves & allspice
1 tsp salt
2 tbsp honey or pure maple syrup

Heat a pot over a medium heat on your stove, add the coconut oil and onion, cook until the onion is translucent (about 5 mins). Place all remaining ingredients in the pot and heat until boiling. Reduce to a low heat and simmer while bubbling for 30 mins. Blitz to smooth in your blender or with a stick blender. Transfer to a jar and store in the fridge.

Tartare Sauce:
3 tbsp mayo/aioli
1 tbsp gherkin, chopped
1 tsp capers, finely chopped
1/2 tsp dried dill
1 tbsp fresh Italian parsley, chopped
Almond or Coconut milk to thin – if desired (about 2 tbsp)

Combine all ingredients (except the almond or coconut milk) in a small bowl, stir together. Add almond or coconut milk to thin the mixture slightly if you prefer a runnier sauce or leave as is if you prefer chunky sauces. Store in the refrigerator until needed.

2 fillets of firm white fish (I used Trevally)

2 tbsp coconut thread
2 tsp desiccated coconut
1/2 tsp dried dill
1/2 tsp salt

Slice the fillets into bite sized pieces. In a separate bowl, mix together the coconut thread, desiccated coconut, dill, and salt. Coat the fish (by tossing them through the bowl of coconut mixture) then lay them on a baking tray lined with greaseproof paper.

2 parsnips, peeled and chopped into chip size
2 tbsp coconut oil, melted (just spooned runny from the jar in this hot weather!!)
salt to season

On a baking paper lined baking tray, toss the parsnip chips in the coconut oil. Sprinkle with salt.

Preheat the oven to 180’C/350’F.

Place the chips in the oven to cook (will take about 20-25mins depending on thickness of cut, ready when turning golden brown) About 15mins into the chip cooking, put the fish in the oven to cook for 5-7mins (until flesh turns white rather than translucent.

Remove from the oven when done and serve fish and chips with sauces and whatever else you like 🙂

Enjoy!! x


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