Grain-Free Fish Fingers and Brown Fried Rice

I grew up on Captain Hiram’s Fish Fingers served with a side of Frozen French Fries or vegetables. We loved it. But the healthy factor was not so good. I wanted to recreate this meal for my kids that was healthy and nutritious whilst keeping the fun factor for little fingers to pick up and gobble up. It was important to make the meal grain free and options for dairy free.

This meal is such a hit in my house. Last time I made it my little girl asked me to make it for her every night!

I promise this does not take very long to make (other than the soaking of the brown rice!).

I buy a product of Sprouted Brown Rice at Whole Foods for when I do not have time to soak or sprout my own grains. Sprouting grains neutralizes phytic acid and thus aids digestion. If you have the time, then sprouting your own grains is best. But that can take 2-3 days. You can also soak your grains overnight to begin the neutralizing effect if you do not have time to completely sprout your grains. Just put your brown rice in a bowl and cover with water. Rinse and change water a couple of times over next 12-24 hours. Make sure to completely rinse before you cook the rice.


3/4 cup Soaked/Sprouted Brown Rice
1 Tablespoon grassfed butter
1/2 cup diced organic broccoli
1/2 cup diced organic green beans
1 tablespoon coconut oil
1/2 lemon

1 cup almond flour
1 egg — beaten (or 1 cup almond milk)
1/2 cup olive oil
Sea Salt
2 6oz pieces of Halibut


Cook the brown rice in a pot with butter

Dice up the broccoli and the green beans. Make sure to dice up pretty small. I find that my kids are more likely to eat all their greens in this fried rice if the veggies are cut up small.


Once the rice is cooked, heat up a pan with the coconut oil. Add the vegetables. Sauté for 4 minutes.



Then add the rice. Sprinkle with Sea Salt. Sauté for 5 minutes. Squeeze the juice of 1/2 lemon on rice. Cover to stay warm while you make the fish fingers. If you want to, you can always add some Bragg for flavour.


For the fish fingers, cut the Halibut into 1 inch strips. Set aside.


Gather two flat bowls and use one bowl for the almond flour and one bowl for the beaten egg.


If you are egg free, then replace the egg with almond milk. Will work comparatively.

First put fish in the egg (or milk) bowl, and then in almond flour bowl. Cover all pieces of fish with almond flour.


Heat up a small frying pan with olive oil (I tried with coconut oil but did not work as well). I found a small frying pan worked better (I just did in two batches).

Add in 4 or 5 pieces of fish. Fry each side of fish for appx. 4 minutes.



Wipe down pan and add new olive oil between each batch.

Serve the fish fingers with a lemon wedge. Add to plate with the fried rice! Perfect for the whole family. Happy eating.



Something to Say?

Your email address will not be published.