JUMBO FISH FINGERS
Something as humble and everyday as a fish finger can be made more nutritious if you make your own, and even better, you can go jumbo in size. I like to use salmon, but white fish works just as well. It's the perfect family favourite to have in the freezer. I've used a side of salmon here, but you can absolutely scale this down according to how many fillets you have. Also, have fun with the breadcrumbs, adding different flavours to pimp your ride - we have loads of ideas in the tips below.
Provided by Jamie Oliver
Categories Quick & easy recipes Super Food Family Classics Salmon Bread Keep cooking and carry on Quick & easy recipes Freezer-friendly recipes
Time 25m
Yield 10 portions
Number Of Ingredients 7
Steps:
- Cut the fish into 10 x 120g portions. The nature of the shape of the salmon side means that they won't be uniform in size, but that's all part of their charm. I tend to cut the side lengthways about 3cm thick, then into chunks from that.
- Sprinkle the flour across a plate. In a shallow bowl, whisk the eggs with the paprika and a pinch of sea salt and black pepper.
- Tear the bread into a food processor, grate in the cheese, add 2 tablespoons of oil, season with sea salt and black pepper, and whiz until you have breadcrumbs (see below for some exciting addition ideas), then tip into a baking tray.
- Turn each fish portion in the flour until evenly coated, dip it in the egg mixture, letting any excess drip off, then turn it in the breadcrumbs until well coated all over. Transfer to a baking tray lined with greaseproof paper, layering them up between sheets of paper until all of the fish is coated.
- Cook right away or freeze in the tray - once frozen, you can pop them into a tub or sandwich bags for easier storage.
- To cook, place however many jumbo fish fingers you need on a roasting tray and cook in a preheated oven at 200°C/400°F/gas 6 for 15 minutes from fresh, or 20 minutes from frozen, or until golden and cooked through.
Nutrition Facts : Calories 359 calories, Fat 18.7 g fat, SaturatedFat 3.8 g saturated fat, Protein 30 g protein, Carbohydrate 17.3 g carbohydrate, Sugar 0.7 g sugar, Sodium 0.7 g salt, Fiber 1.9 g fibre
FISH FINGERS & MUSHY PEAS
There's no need to resort to shop-bought when making your own is so easy - use sustainable pollock and add mint and lemon to your peas
Provided by Good Food team
Categories Dinner, Main course, Dinner, Main course
Time 25m
Number Of Ingredients 20
Steps:
- Slice the fish into 12 fingers, each about 3cm thick. Put the seasoned flour, egg and breadcrumbs into 3 separate shallow bowls. Dust the fish pieces first in the flour, then coat well in the egg, and cover completely in the breadcrumbs. Put on a plate and chill for 15 mins.
- Heat the oil in a large frying pan. Add the fish fingers and fry for 8 mins, turning occasionally, until golden and cooked through. Meanwhile, add the peas to a small pan of boiling water. Cook for 4 mins until really tender. Drain, tip into a bowl with the butter, zest and mint, and roughly mash with a potato masher. Season to taste and keep warm.
- Serve the golden fish fingers with a generous spoonful of mushy peas, lemon wedges and new potatoes, if you like.
- Slice the fish into 12 fingers, each about 3cm thick. Put the seasoned flour, egg and breadcrumbs into 3 separate shallow bowls. Dust the fish pieces first in the flour, then coat well in the egg, and cover completely in the breadcrumbs. Put on a plate and chill for 15 mins.
- Heat the oil in a large frying pan. Add the fish fingers and fry for 8 mins, turning occasionally, until golden and cooked through. Meanwhile, add the peas to a small pan of boiling water. Cook for 4 mins until really tender. Drain, tip into a bowl with the butter, zest and mint, and roughly mash with a potato masher. Season to taste and keep warm.
- Serve the golden fish fingers with a generous spoonful of mushy peas, lemon wedges and new potatoes, if you like.
Nutrition Facts : Calories 489 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 5 grams sugar, Fiber 9 grams fiber, Protein 42 grams protein, Sodium 1.3 milligram of sodium
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