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Homemade salmon fish fingers with crushed peas recipe

Homemade salmon fish fingers with crushed peas recipe

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Putting a simple spin on a family favourite; turning salmon fillets into crisp breaded fish fingers is an excellent way to encourage children to eat more oily fish and they'll love eating them too! The crust on these fingers contains nutritious sesame seeds, but they could easily be replaced with other seeds or crushed nuts, or left out altogether for a plain crust. See method

  • Serves 4
  • 20 mins to prepare and 10 mins to cook
  • 459 calories / serving
  • Freezable

Ingredients

  • 150g (5oz) stale white bread, crusts removed (about 5 slices)
  • 2 tbsp sesame seeds
  • 1 large egg, beaten
  • 1 1/2 tbsp plain flour
  • 4 x 110g (4oz) long, thin salmon fillets, skinned
  • 2 tbsp olive oil
  • 150g frozen peas
  • 10g salted butter
  • 1 tbsp lemon juice
If you haven't got any white bread, try using brown instead

Each serving contains

  • Energy

    1920kj
    459kcal     23%

  • Fat

    26g 38%

  • Saturates

    6g 28%

  • Sugars

    3g 4%

  • Salt

    1g 16%

of the reference intake
Carbohydrate 26.5g Protein 31.1g Fibre 3.1g

Method

  1. Preheat the oven to 220°C, fan 200°C, gas 7. Put the bread in a food processor and blitz to fine crumbs. Tip into a mixing bowl, add the sesame seeds and season with salt and pepper. Mix well. Put the beaten egg in a shallow bowl and the plain flour in a second, shallow bowl.
  2. Slice each salmon fillet into two long, thin pieces, then cut these through the middle to make four even pieces per fillet. If the salmon fillets are short and thick to start off with, rather than long and thin, cut each one into four strips from top to bottom instead.
  3. Working in batches, dip the salmon pieces first in the flour, tossing to coat and shaking off the excess. Next, roll them in the beaten egg, then dip them straight in the breadcrumbs, making sure they’re completely coated.
  4. Space out on a baking sheet lined with non-stick baking paper and repeat with the remaining salmon pieces until all the pieces are covered.
  5. Drizzle the fish fingers with olive oil, just a few drops per finger, and bake for 8-10 minutes, turning halfway through, until pale golden and crisp.
  6. Meanwhile, cook the peas in boiling water for 3 minutes. Drain and return to the saucepan with the butter and lemon juice. Mash lightly with a potato masher and serve with the salmon fish fingers.

Freezing and defrosting tips

Suitable for freezing before or after cooking. Wrap well and freeze for up to 1 month. Defrost in the fridge overnight, then cook according to the recipe if raw or reheat until piping-hot throughout, if cooked.

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