Parmesan fish fingers with salad recipe

152 ratingsRate
  • Serves 4
  • 15 mins to prepare and 10 mins to cook
  • 290 calories / serving
  • Healthy
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  • Cut the fish into chunky finger shapes. Mix together the breadcrumbs and Parmesan in a shallow dish. Pour the egg into a small or medium-sized bowl.

  • Lightly dust each fish finger in flour, then dip into the egg so they are completely coated. Immediately coat all over in the Parmesan and breadcrumb mixture, patting it onto the fish so that it sticks. The fish fingers can be left in the fridge for a few hours at this stage.
  • Heat the olive oil in a large frying pan over a medium heat, and then fry the fish fingers for about 3 minutes on each side until they are golden and crunchy. Try to avoid turning them too soon or too often, as the crumb coating is likely to fall off the fish. Serve the fish fingers with mashed potato, chips, vegetables or salad, and a dollop of ketchup, mayonnaise or a squeeze of lemon juice over the top.

 

Cook's tip 
For a lower-fat version, the fish fingers can be baked in an oven heated to gas 6, 200˚C, fan 180˚C for 15-20 minutes.

Cost per serving: £1.44
*Cost is correct at time of publishing.

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  • Ingredients

  • 250-350g (8-12oz) pollock, cod or haddock fillets
  • 75g (3oz) dried breadcrumbs
  • 40g (1½oz) Parmesan, finely grated
  • 3tbsp plain flour
  • 1 large egg, lightly beaten
  • 3tbsp olive oil, for frying
  • veg, mash, chips or salad, to serve
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  • Calories
    290
    15%
  • Sugar
    0.7g
    1%
  • Fat
    14g
    20%
  • Saturates
    3.7g
    19%
  • Salt
    0.8g
    13%
of an adult's Reference Intake daily amount.
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