Fish Fingers
- Preparation time: 25 minutes
- Cooking time: 5 minutes
- Makes: 4 portions
Ingredients
- 300g white fish fillet (cod, haddock, pollock)
- 50g breadcrumbs (blitz 1-2 slices of bread in a food processor or grater)
- 1 egg, beaten
- 50g cornflakes
- 120g plain flour
- Oil for frying
Method
-
Cut the fish fillets into 8 fingers.
-
Set out 3 bowls; one with the beaten egg in, 1 with the flour in and one with the cornflakes and breadcrumbs in.
-
One at a time, coat the raw fish in flour, then dip into the beaten egg mixture before finally coating in the cornflakes or breadcrumbs, making sure you coat all the fish evenly.
-
Carefully fill a frying pan with rapeseed, vegetable or sunflower oil about 1 cm deep to shallow fry. Heat the oil, to test the temperature, drop a cornflake in, it should sizzle slowly and gently brown over 20-30 seconds. If the bread coating browns too quickly and burns, the oil it too hot.
-
Fry the fish for about 3 minutes each side. Be careful not to splash the hot oil.
| Nutrient | Per portion |
|---|---|
| Energy | 20 kcal |
| Protein | 20 g |
| Potassium | 331 mg 8.3 mmol |
| Phosphorus | 200 mg 6.4 mmol |
| Sodium | 216 mg 9.3 mmol |
Serve with polenta chips and peas.
Be aware of the potassium content in any accompanying vegetables
