CRISPY FISH FINGERS
Steps:
- Put the bread in the bowl of a food processor and pulse until bread crumbs form. Toast the crumbs in a large, dry nonstick skillet over a medium-high heat, stirring frequently and breaking up the crumbs with a spoon if they begin to stick together, until crisp and golden, about 2 minutes. Remove from heat.
- Preheat the oven to 400 degrees F.
- Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper. Cut the fillets into 4 by 1-inch strips. A few pieces at a time, dip the fish into the flour mixture, dusting off the excess. Dip the fish in the egg and then the bread crumbs. Arrange on the baking sheet and continue until all of the fish is breaded. Bake until golden and cooked through, about 10 minutes.
- Meanwhile, in a small bowl, stir together the yogurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.
- Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
- Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium
Nutrition Facts : Calories 320, Fat 10 grams, SaturatedFat 2 grams, Cholesterol 165 milligrams, Sodium 1030 milligrams, Carbohydrate 35 grams, Fiber 4 grams, Protein 32 grams
CRISP SPICED FISH FINGERS
Fish fingers aren't just for kids. Liven them up with Asian flavours for a grown-up treat
Provided by Good Food team
Categories Dinner, Main course
Time 25m
Number Of Ingredients 9
Steps:
- Cut the fish into pieces approximately 5 x 10cm. Pat dry with some kitchen towel. Mix the cornflour and polenta on a plate and season with salt and pepper. Add the haddock and turn to coat in the mixture.
- Heat 2 tbsp of the oil in a large frying pan and add the haddock fingers. Cook for 5-8 mins, turning occasionally. Remove from the pan and drain on kitchen paper. Keep warm.
- Wipe out the pan with kitchen towel. Return to the heat and add the remaining oil. Add the chilli and cook for 1 min, then remove from the heat and add the basil, soy and lime juice.
- Cook the rice for 10-12 mins, until tender. Drain well and serve with the haddock fingers, spicy sauce, lime wedges and a few basil leaves.
Nutrition Facts : Calories 309 calories, Fat 18 grams fat, Carbohydrate 9 grams carbohydrates, Sugar 18 grams sugar, Fiber 9 grams fiber, Protein 30 grams protein, Sodium 4.33 milligram of sodium
HOMEMADE FISH FINGERS
Kids will love this homemade version of fish fingers, and they can even help make them too
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Pour the beaten egg into a shallow dish. Tip the breadcrumbs onto a plate. Mix the lemon zest into the breadcrumbs along with the oregano and some salt and pepper.
- Brush a non-stick baking sheet with half the oil. Dip the fish strips into the egg, then roll them in the breadcrumbs. Transfer to the baking sheet and bake for 20 mins until golden.
- Meanwhile, mix the mayo with a squeeze of lemon juice. Toss the spinach leaves and peas with a squeeze more lemon juice and the remaining oil. Serve the fish fingers with the spinach and peas and a spoonful of the lemony mayo.
Nutrition Facts : Calories 336 calories, Fat 17 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 2 grams sugar, Fiber 3 grams fiber, Protein 26 grams protein, Sodium 0.88 milligram of sodium
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