Baked Cod Fingers with Mashed Peas

Tender flaky cod pieces coated in crisp gluten-free breadcrumbs, baked until golden and just firm. Served alongside gently mashed sweet peas for a simple, nourishing plate rich in omega-3s. Dairy-free and soy-free, with a texture that's easy for little ones to manage.

By TasteBuds

Recipe details

Yield
2 to 3 people
Prep time
15 minutes
Cook time
15 minutes
Total time
30 minutes

Ingredients

  • 12 oz cod fillets, skinless, boneless, cut into finger-sized strips about 3 inches long and ¾ inch wide
  • ¾ cup gluten-free breadcrumbs (or crushed rice cereal for a crunchier coating)
  • 1 large egg
  • ¼ cup all-purpose gluten-free flour
  • 1 tbsp olive oil (for drizzling)
  • ¼ tsp fine sea salt
  • 1 cup frozen peas
  • 2 tbsp water (for mashing the peas)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Cut 12 oz cod fillets into finger-sized strips, about 3 inches long and ¾ inch wide. Pat them dry with a paper towel so the coating sticks well.
  3. Set up your breading station with three shallow bowls. In the first bowl, place ¼ cup all-purpose gluten-free flour. In the second bowl, crack 1 large egg and beat it lightly with a fork. In the third bowl, pour ¾ cup gluten-free breadcrumbs and add ¼ tsp fine sea salt, stirring to combine.
  4. Take each cod strip and dredge it first in the flour, shaking off the excess. Next, dip it into the beaten egg, letting any extra drip back into the bowl. Finally, press it into the breadcrumbs, coating all sides evenly. Place the coated strip on the prepared baking sheet. Repeat with the remaining cod pieces, spacing them about an inch apart.
  5. Drizzle 1 tbsp olive oil evenly over the cod fingers. This helps them crisp up nicely in the oven.
  6. Bake the cod fingers for 12 to 15 minutes, until the coating is golden and the fish is just firm to the touch. The cod should flake easily with a fork but still feel tender.
  7. While the cod bakes, bring a small saucepan of water to a gentle boil over medium-high heat. Add 1 cup frozen peas and cook for 3 to 4 minutes, until tender and bright green.
  8. Drain the peas well and return them to the pan. Add 2 tbsp water and mash gently with a fork or potato masher until you have a chunky, soft texture. You want some whole peas remaining for interest, not a smooth purée.
  9. Plate the warm cod fingers alongside the mashed peas. Serve immediately while everything is hot.