Healthy fish fingers
Skill level: Easy peasy
These healthy fish fingers are a great homemade twist on a frozen family favourite. You can freeze the uncooked, coated healthy fish fingers and cook them from frozen. Simply add 5 mins to the cooking time. That way they are just as convenient as shop bought fish fingers but will taste heaps better and they are much healthier. Our salmon fish fingers are coated in oats, which are rich in a soluble fibre called beta glucan. Once eaten, this glucan forms a gel that helps bind cholesterol in the intestine and prevents it from being absorbed. This recipe is a fantastic way to increase your intake of oily fish and it is perfect for fussy eaters. We have served our healthy fish fingers with courgette but if you wanted to have a treat, try them served with chips and peas. It’s still healthier than takeaway fish and chips without compromising on flavour.
- 500g salmon, cut into 6 fingers
- 4tbsp oatmeal
- 1tsp fresh oregano or ¼tsp dried oregano
- 4tbsp sesame seeds
- 1½ lemons
- 2tbsp rapeseed oil
- 2 courgettes, trimmed and cut into sticks
- 1 garlic clove, crushed
- 200g cherry tomatoes on the vine
- Heat the oven to 180°C. Line a baking tray with non-stick baking paper. Season the fish.
- Combine the oatmeal, oregano and sesame seeds in a shallow bowl. Pour the juice of 1 lemon into a shallow bowl. Dip the fish in the lemon juice and then the oatmeal, turning to coat.
- Put the fish on the baking tray and drizzle with 2tsp oil. Bake for 20 mins, until golden.
- Spread the courgettes out on another baking tray and scatter over the crushed garlic. Drizzle with 1tbsp oil. Cook for 15 mins. Add the tomatoes and ½ a lemon, cut into wedges. Turn the courgettes and cook for another 5 mins. Serve with the fish.
Nutritional information per portion
- Calories 500(kcal)
- Fat 35.0g
- Saturates 6.0g
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.