Face to face consultation - your health is your wealth

Fuss-free fish fingers recipe

Homemade fish fingers

It’s a family classic and one which kids love! Sometimes it’s nice to get the ingredients together to make this family favourite from scratch. And it’s a lot easier than you might think.

This recipe can be made with white fish of your choice. We suggest you try sustainable haddock for something different as it is packed full of essential vitamins – most notably B vitamins. A 90g portion contains 3.9 milligrams of niacin and 1.2 micrograms of vitamin B-12. Other B vitamins include B-6, thiamin, riboflavin, folate and pantothenic acid. The B vitamins are essential for food metabolism and the formation of red blood cells. Haddock also contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. The most abundant mineral in haddock is selenium, with a 90g portion of cooked haddock containing 34.4 micrograms or almost 50 percent of the recommended dietary intake. Selenium is reported to help prevent cancer, heart disease and diabetes. A lack of selenium has also been linked to a weakened immune system. What a great micro-nutrient rich fish!

This can be served with your favourite side dish, but we’ve opted for smoky potato wedges, which can be substituted for sweet potatoes (see recipe below).  Swap the breadcrumbs to gluten-free bread if you are avoiding gluten/wheat.

Ingredients for fish fingers

Fish fingers

Method

  1. Heat oven to 200°C/ 180°C 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.
  2. 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 minutes until golden.
  3. 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.
  4. Serve the fish fingers with the spinach and peas and a spoonful of the lemony mayo.

Serve with a side: Why not try smoky potato wedges?

wedges

These chunky chips can be cooked alongside the fish fingers.

Method:

  1. Heat over to 200°C/180°C fan/gas 6.
  2. Cut 4 baking potatoes into wedges, then arrange a single layer on a baking sheet.
  3. Sprinkle over 1 tsp smoked paprika and 1 tbsp olive oil, season, then bake for 30 minutes.

Need advice on healthy recipes for your family? Get in touch here to find out how 121 Dietitian can help you.

Tags:

Posted on: