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Pesto fish fingers with broccoli mash recipe

Pesto fish fingers with broccoli mash recipe

3 ratings

Have a go at making a family favourite from scratch with this easy pesto fish fingers recipe. A layer of pesto under crispy breadcrumbs gives the fish fingers maximum flavour - serve with peas and vibrant broccoli mash for an easy way to get some extra veg. See method

  • Serves 4
  • 25 mins to prepare and 15 mins to cook
  • 579 calories / serving
  • Healthy

Ingredients

  • 1 tiger roll
  • 4 baking potatoes, peeled and cut into small chunks
  • 1 head of broccoli, cut into small florets
  • 3 tbsp plain flour
  • 520g frozen white fish fillets, defrosted
  • 100g pesto, plus 1 tbsp
  • 3 tsp olive oil
  • 15g fresh basil, leaves and stalks finely chopped
  • 350g frozen peas
If you haven't got any white potatoes, try using sweet potatoes

Each serving contains

  • Energy

    2445kj
    579kcal
    29%
  • Fat

    14g 20%
  • Saturates

    2g 12%
  • Sugars

    10g 11%
  • Salt

    1.6g 26%

of the reference intake
Carbohydrate 75.2g Protein 40.7g Fibre 14.7g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Grate the bread roll into small breadcrumbs or pulse in a food processor until you get fine crumbs, then put on a small plate.
  2. Boil the potatoes in a large pan of boiling salted water for 15 mins, until just tender when pierced with a knife. Add the broccoli florets for the last 10 mins, until the stems are very tender.
  3. Meanwhile put the flour in a shallow bowl and season with pepper. Put 100g pesto in another shallow bowl. Pat the fish fillets dry with kitchen paper, then cut in half lengthways into 2 long strips, then cut into 2 portions to make 4 fish fingers per fillet. 
  4. Pat the fish in the flour until lightly coated, then coat in the pesto (adding 1 tsp oil to the pesto to loosen, if needed). Toss in the breadcrumbs until evenly coated all over. Space apart on a large shallow baking tray. Drizzle with 2 tsp oil and bake for 10-15 mins until the crumbs are golden and crunchy, and the fish is cooked and flakes when pressed.
  5. Bring a saucepan of slightly salted water to the boil and add the peas. Simmer for 3-4 minutes, until tender, then drain.
  6. Drain and return the broccoli and potatoes to the empty pan. Mash well with some seasoning, then stir in the 1 tbsp pesto and most of the chopped basil. Serve with the fish fingers and peas and scatter with remaining basil.

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