Herby Fish Fingers Recipes

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HERBY FISH FINGERS WITH CHINESE-STYLE RICE



Herby fish fingers with Chinese-style rice image

This healthy, gluten-free lunch or dinner supplies a balance of carbs and protein, making it perfect for refuelling after exercise

Provided by Sara Buenfeld

Categories     Dinner, Lunch, Supper

Time 45m

Number Of Ingredients 11

100g brown basmati rice
160g frozen peas
50g French beans
3 spring onions , finely chopped
½ tsp dried chilli flakes
good handful coriander , roughly chopped
2 tsp tamari
few drops sesame oil
1 tbsp cold-pressed rapeseed oil
2 large eggs
280g pack skinless cod loins cut into chunky strips (cut into 4 strips per loin)

Steps:

  • Cook the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then return to the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.
  • Meanwhile, heat a large non-stick pan with the rapeseed oil Beat the eggs with the remaining 1 tbsp coriander. Cut the fish into chunky strips, then coat them in the egg and fry in the oil for a couple of mins each side until golden. Remove the fish from the pan and tip in the rice with any remaining egg and stir. Serve in bowls, topped with the fish.

Nutrition Facts : Calories 487 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 7 grams sugar, Fiber 7 grams fiber, Protein 40 grams protein, Sodium 1.14 milligram of sodium

HERBY FISH FINGERS



Herby fish fingers image

A grown-up version of a childhood favourite. Serve with oven-roasted chips

Provided by Jo Pratt

Categories     Dinner, Lunch, Main course, Supper

Time 35m

Number Of Ingredients 7

50g crustless stale white bread
finely grated zest of a large lemon
2 tbsp each roughly chopped fresh dill , fresh chives and fresh parsley
500g skinless lemon sole fillets
2 tbsp seasoned flour
1 egg , beaten
vegetable oil , for shallow frying

Steps:

  • Pulse the bread to coarse crumbs in the food processor. Add the lemon zest, herbs and a pinch of salt, and pulse to make bright green, fine breadcrumbs.
  • Cut the lemon sole into thick strips, about 3 x 10cm. Dust each fish piece with the fl our, shake off any excess, then dip into the egg then the breadcrumbs. At this stage, they can be cooked straight away, kept in the fridge for a few hours, or frozen.
  • To serve, heat about 1cm of oil in a large frying pan. Once it's nice and hot, fry the fish fingers a few at a time for 1-2 mins on each side. Drain on kitchen paper, and keep warm while you continue with the rest. When they are all cooked, serve straight away with the oven-roasted chips and tartare sauce.

Nutrition Facts : Calories 274 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 12 grams carbohydrates, Fiber 1 grams fiber, Protein 26 grams protein, Sodium 0.77 milligram of sodium

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