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Fish Fingers

Fish Fingers

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Homemade fish fingers served with mashed potatoes and peas for a family-friendly meal.
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Details
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Dish
Servings 2 adults
Calories 375
Cuisine International
Taste Crispy, Savory
Occasion Family dinner, Quick meal
Difficulty Level Intermediate
Cooking Method Baked
Cost $$
Diet Diabetic, Lactose-free, Low Lactose, Mediterranean, Pescetarian
Intolerance Egg, Gluten, Grain, Seafood, Wheat
Health Tag Fish, High-protein

Equipment

  • 3 Mixing bowls
  • Chopping board
  • Chopping knife
  • Baking tray
  • Oven

Ingredients
 
 

  • 25 g flour plain
  • 0.5 tsp salt
  • pinch of black pepper
  • 1 egg beaten
  • 40 g breadcrumbs
  • 40 g oats
  • 250 g cod cut into 2-cm strips
  • 10 ml vegetable oil

Instructions
 

  • Preheat the oven to 200°C / 400°F / Gas Mark 6.
  • Set up 3 bowls: the first with flour and a little salt and pepper to season, the second with the egg beaten, and the third with the breadcrumbs and oats.
    25 g flour
  • Chop the fish into thumb-sized strips.
    25 g flour
  • Dip the fish strips into flour, then egg, then the breadcrumb and oat mixture.
    25 g flour
  • Spread the oil over the baking tray and then lay the fish fingers on the tray and cook in the oven for 15 to 20 minutes, turning over half-way through.
    25 g flour

Notes

Serve with mashed potatoes and peas for a hearty meal.
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Nutrition per Serving

Calories: 375kcalCarbohydrates: 38gProtein: 32gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 136mgSodium: 828mgPotassium: 672mgFiber: 3gSugar: 2gVitamin A: 169IUVitamin C: 1mgCalcium: 82mgIron: 3mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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