Homemade fish fingers
Skill level: Easy peasy
Costs: Cheap as chips
Homemade fish fingers are a British childhood staple. These fish fingers are a healthier and more flavourful twist on your classic fish fingers with our fresh take on mushy peas, a classic chip shop side. Friday night suppers just got an upgrade that will make captain birds eye obsolete, and make sure your family are eating lots of omega 3 fatty acids, vitamin D and loaded with lots of low fat protein.
- 100g crackers, such as Jacob’s, finely crushed
- Handful flat-leaf parsley, finely chopped
- 600g skinless, boneless, thick white fish fillet, cut evenly into 8 fingers (we used cod)
- 1 egg, beaten
- 3tbsp sunflower oil
- 12 cherry tomatoes
- 30g butter
- ½ bunch spring onions, finely sliced
- 1 clove garlic, crushed
- 350g frozen petits pois
- Small handful of mint leaves, finely chopped
- 2tbsp capers, roughly chopped
- Mashed potato, to serve
- Heat the oven to 200°C. Mix the crackers with the parsley and season with salt and pepper. Dip each fish piece in the egg, roll in crackers, re-dip in egg, and then re-roll in crackers.
- Heat the oil in a large pan to a medium high heat and cook the fish fingers for 5 minutes making sure not to overcrowd the pan, turning, until golden brown all over. Bake on a lined baking tray for 10 minutes, with seasoned cherry tomatoes, until cooked through.
- For the peas, melt the butter in a pan on medium heat, add the spring onions and garlic, and cook for 2 to 3 minutes. Stir in the peas and 3tbsp water, and cook for 4 minutes, stirring occasionally. Add mint and capers, then mash lightly with a potato masher and season.
- Serve the fish fingers and minty peas with creamy mashed potato, with the roasted cherry tomatoes stirred through it.
Nutritional information per portion
- Calories 500(kcal)
- Fat 16.0g
- Saturates 5.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.