Homemade Fish Fingers

Homemade fish fingers are a simple and healthy recipe that is perfect for little ones, as part of a meal with root veggie chips and a green veg or salad, or as part of a packed lunch or picnic.

mins

Fun Nutritional Fact!

Including an oily fish like salmon or trout provides a good supply of essential fatty acids which play an important role in immune health.

INGREDIENTS

Fish fillets - any chunky white fish or salmon, trout etc., (1/2-1 per person)
Wholegrain flour, (or gluten-free flour, chickpea flour, buckwheat flour or even potato flour!)
1-2 beaten eggs
2 slices of wholemeal (or gluten-free) bread, whizzed in food processor to make breadcrumbs
(Other coating ideas: Egg and ground almonds with mixed herbs, Natural yoghurt and polenta with paprika, Tamari soy sauce and sesame seeds)

INSTRUCTIONS

Slice the fish fillets up into strips (see photo).
Lay out the other ingredients on plates.
Roll the fish in the flour, then egg and then wholemeal breadcrumbs to coat them or use the other combinations.
Lay on an oiled baking sheet, sprinkle with a little olive oil and bake at 180oC for 8-10 mins (depending on thickness), turn them over and cook for a further few mins until crispy, golden and cooked through. You can also cook them in a frying pan with a little olive if you are doing a small number. Baking is much easier for making bulk quantities and also a healthier cooking choice.
Serve with tomato sauce and/or garlic mayonnaise.

Other Recipes of The Month

Nut-Free Energy Bites

Nut-free energy bites are a healthy, vegan, and gluten-free snack that can be refrigerated instead of baked. These balls are perfect for Easter and can be enjoyed by all ages.

Salmon Fishcakes

Salmon fishcakes are a family favourite, made from only 3 ingredients, they are gluten-free, and a great way to introduce oily fish to children.

Noodle Soup

comforting and nourishing noodle soup that is restorative and perfect for cold winter days. This gluten-free soup is rich in antiviral and antibacterial agents, making it an ideal soup to boost your immune system. The soup is suitable for flexitarian, vegetarian or vegan diets, and is a family favourite.

Miso Glazed Salmon with Spiralised Vegetables

A quick and easy, seasonal, superfood supper recipe that is perfect for all the family or just dinner for two. The dish is rich in omega 3’s, probiotics, antioxidants and antivirals. The green and yellow courgettes are spiralised and served with a delicious miso glaze on top of the baked salmon fillets.