Fish fingers

Delicious, crispy fish, perfect for dinner


Delicious crispy fish fingers that are a great source of protein and healthy fats.


Ingredients - Serves 2 Adults

  • 250g of cod, cut into 1 inch strips
  • 25g of plain flour
  • 40g of breadcrumbs
  • 40g of oats
  • 1 egg
  • 10ml of olive oil

Method

  1. Preheat the oven to 200°C / 400°F / Gas Mark 6.
  2. Set up 3 bowls, the first with flour and a little salt and pepper to season, the second with the eggs beaten. the third with the breadcrumbs.
  3. Chop the fish into thumb sized strips.
  4. Dip the fish strips into flour, then egg, then breadcrumbs.
  5. Spread the oil over the baking tray and then lay the fish fingers on the tray and cook in the oven for 15-20 minutes turning over half way through.
  6. Serve with a side of mash potatoes and peas.

Serving Suggestions

Serve with mash potatoes and peas

About this Recipe

Adapted from 101 Square Meals

Fish fingers
info

All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

20 Minutes

20 Minutes

Utensils Needed

Baking Tray, Chopping Board, Chopping Knife, Masher, Mixing Bowl, Saucepan, Whisk

Baking TrayChopping BoardChopping KnifeMasherMixing BowlSaucepanWhisk
1/2 of this recipe contains
Energy
1606kj
382kcal
19%
Fat
12g
17%
Saturates
2.1g
11%
Sugars
1.1g
1%
Salt
0.5g
8%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (184g)
Energy873Kj 1606Kj
207Kcal 382Kcal
Fat6.5g 12g
(of which saturates)1.1g 2.1g
Carbohydrate20g 36g
(of which sugars)0.6g 1.1g
Fibre1.6g 3g
Protein17g 31g
Salt0.3g 0.5g

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