Baked Cod Fingers with Mashed Peas

Tender cod pieces coated in gluten-free breadcrumbs, baked until just firm and flaky, served alongside gently mashed peas. Simple, wholesome, and rich in omega-3s. The crisp golden coating gives way to sweet, delicate fish that pulls apart easily. The mashed peas are soft and just a little chunky, with a hint of lemon to brighten everything up. A gentle, nourishing meal that comes together quickly and tastes like comfort.

By TasteBuds

Recipe details

Yield
4 people
Prep time
15 minutes
Cook time
15 minutes
Total time
30 minutes

Ingredients

  • 1¼ lb cod fillets, skinless, cut into finger-sized strips about 3 inches long and ¾ inch wide
  • 1 cup gluten-free breadcrumbs or crushed rice cereal
  • ⅓ cup gluten-free all-purpose flour
  • 2 large eggs
  • 2 tbsp olive oil (for drizzling)
  • ½ tsp salt (divided)
  • ¼ tsp black pepper, freshly ground
  • 2 cups frozen peas
  • 1 medium lemon, juiced (plus wedges for serving)
  • ¼ tsp garlic powder (optional)

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. Set up your breading station. Place ⅓ cup gluten-free flour in the first shallow bowl. Crack 2 large eggs into the second bowl and beat them lightly with a fork. Put 1 cup gluten-free breadcrumbs (or crushed rice cereal), ¼ tsp black pepper, and ¼ tsp garlic powder (if using) in the third bowl and stir to combine.
  3. Pat 1¼ lb cod fillets dry with a paper towel, then cut them into finger-sized strips about 3 inches long and ¾ inch wide. Season the strips lightly with ¼ tsp salt.
  4. Dredge each cod finger in the flour, shake off the excess, dip it into the beaten eggs, then press it into the breadcrumb mixture to coat all sides. Place the coated fingers on the prepared baking sheet, leaving a little space between each one.
  5. Drizzle 2 tbsp olive oil evenly over the cod fingers. This helps them crisp up without frying.
  6. Bake for 12 to 15 minutes, until the coating is golden and the fish is just cooked through. The fish will be opaque and flake easily with a fork. Don't overbake or it will dry out.
  7. While the cod bakes, bring a medium saucepan of water to a boil. Add 2 cups frozen peas and cook for 3 to 4 minutes, until tender.
  8. Drain the peas well, then return them to the saucepan. Add the juice of 1 lemon and ¼ tsp salt. Mash gently with a fork or potato masher, leaving some texture. You want them soft but not completely smooth.
  9. Serve the baked cod fingers alongside the mashed peas, with extra lemon wedges on the side for squeezing.