Parmesan fish fingers with salad

Parmesan fish fingers with salad recipe

154 ratings

Give this fish finger recipe a go - adults and kids alike are sure to love this classic family meal. See method

  • Serves 4
  • 15 mins to prepare and 10 mins to cook
  • 305 calories / serving
  • Healthy

Ingredients

  • 250-350g (8-12oz) pollock, cod or haddock fillets
  • 75g 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

Each serving contains

  • Energy

    1280kj
    305kcal
    15%
  • Fat

    14g 20%
  • Saturates

    4g 20%
  • Sugars

    1g 1%
  • Salt

    0.6g 10%

of the reference intake
Carbohydrate 22.6g Protein 24g Fibre 0.5g

Method

  1. 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
  2. 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.
  3. 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.

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.

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