56 gluten-free pescatarian main courses for two

Start with naturally gluten-free staples such as fish, shellfish, eggs, beans, lentils, rice, potatoes, vegetables, and plain dairy. Replace ordinary soy sauce with certified gluten-free tamari, use gluten-free stock, and thicken sauces with cornflour or another verified gluten-free starch instead of wheat flour. Check spice blends, marinades, prepared sauces, and grated or processed ingredients, then prevent crumbs or flour from reaching the shared cooking surface.

The main traps are stock cubes, soy sauce, flour in a pan sauce, and breadcrumbs or flour used to coat fish, tofu, vegetables, or fritters. Seasoning packets and bottled marinades can also contain wheat-based ingredients, even when the dish itself contains no bread or pasta. Read the label on every packaged ingredient, and use certified gluten-free versions where cross-contact matters.

Choose a naturally gluten-free base, such as rice, potatoes, lentils, or vegetables, and make the sauce and seasoning safe for both people. Keep bread, regular pasta, and crumb coatings away from the cooking area and serving utensils, because crumbs can transfer to an otherwise safe dish. If one person needs strict avoidance, cook from clean pans and tools and verify stock, sauces, and condiments before they go in.