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Gluten Free Crumbed Fish

Frank Lewin intuitive chef

Intuitive Chef – Frankstar

Yuuummmooo … hope you are hungry :). Gluten free crumbed fish is our first recipe. But … I get ahead of myself.

It is with much pleasure I introduce you to my awesome hubby aka Frankstar. He is an intuitive chef  and he looks after all my food needs :). Thank goodness!!! Food is not my genius … but it is his.

Since having an autoimmune disease, Hashimotos – I feel healthier when I am gluten free. Over the years, Frankstar has created some delicious meals which we will share with you.

You are invited into our kitchen each week. The pics will be raw and real and shows how we live and eat.

Frankstar is a master at creating delicious recipes for all food intolerances or preferences.  And we hope you cook them  and get to enjoy his genius, too. We are excited to be doing this. It has been a long time coming.

Today’s Recipe – Gluten Free Crumbed Fish

Tonight, Frank cooked a delicious fish meal and I hope you love it as much as I have. My favourite fish is firm and white with a mild flavour. Frank found some nice Stargazer which fit the bill :). This meal is simple with delicious flavours. Other fish that would work well with this recipe are Monk Fish, Snapper, and Harpuka (an amazing fish from New Zealand).

  • Gluten free crumbed fish (from scratch)
  • Baked potato in alfoil
  • Broccili and julienne carrot strips
  • White wine and lime sauce

To begin – 1 hour before you want to eat dinner, wrap medium size potatoes well with alfoil and bake in 200oC (390oF) oven.

While the potatoes are baking prepare your carrot and broccili ready to be boiled; crumb your fish and put ingredients for sauce in the saucepan.


Fish sauce1 tablespoon butter (or coconut oil)
1 finely shredded shallot
2 sprigs of fresh lemon thyme
juice of 1 lime
1/2 cup white wine

Put all ingredients in the saucepan ready to be heated at the end of preparing the meal.

How to crumb your fish

Step 1: Make your crumbs

In a food processor put 1.5 cups of gluten free cornflakes, fresh herbs (teaspoon each of parsley and thyme), salt and pepper. Whizz till looks and feels like fine breadcrumbs.

Step 2: Set out your crumbing containers

You will need 3 containers larger enough to place your fish.

Container 1: place 1/2 cup of besan (chickpea flour)

Container 2: 2 x whisked eggs

Container 3: crumbs

Gluten Free Crumbed fishStep 3: Crumb your fish

  1. Coat the fish with besan
  2. Coat the fish with egg
  3. Coat the fish with crumbs

Step 4: Finish crumbing all your fish


  • oil and ghee20 minutes before you are ready to eat – 2 tablespoons of ghee and a cup of sunflower oil into a large frypan on medium heat. [Warning: do not put the heat on high]
  • 10 minutes before you are ready to eat – put the carrots on the stove on high and bring to the boil.
  • When the carrots start to boil turn to low and put the broccoli into the pot.
  • Place the fish into the prepared ghee/oil mix.
  • Put the thick pieces in first and cook for 2 minutes before you add the narrower pieces.
  • fish in oilCook till brown on first side and gently turnover.
  • If you have some fish that has a wide edge, turn it on the edge as well.
  • When the oil starts to bubble around the fish – this indicates that the juices are coming into the oil and the fish is cooked.
  • Remove from the oil and put onto paper towel to remove excess oil.
  • While the fish is resting for a couple of minutes, heat the sauce on high and bring to the boil. Turn heat off.

Serving up the meal

Served crumbed fishFrank keeps the plates in the grill to warm them up so that the meal doesn’t go cold quickly after being served up.

Be careful handling the foiled potatoes. Slice into quarters with a sharp knife and push the edges into the centre. We like to put butter in our baked potatoes. If you don’t like butter, you can use sour cream or yoghurt. Coconut yoghurt is delicious and I recommend if you don’t eat dairy.

Serve the broccoli and carrots and put the fish on last and spoon the sauce over the fish.

Yummo … eat your delicious gluten free crumbed fish dinner.

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” which was syndicated to 22 countries.  She’s a published author, two x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, has founded a charity, and is the founder of the AreekeerA® Academy.