Herby Fish Fingers Recipes
HERBY FISH FINGERS WITH CHINESE-STYLE RICE
This healthy, gluten-free lunch or dinner supplies a balance of carbs and protein, making it perfect for refuelling after exercise
Provided by Sara Buenfeld
Categories Dinner, Lunch, Supper
Time 45m
Number Of Ingredients 11
Steps:
- Cook the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then return to the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.
- Meanwhile, heat a large non-stick pan with the rapeseed oil Beat the eggs with the remaining 1 tbsp coriander. Cut the fish into chunky strips, then coat them in the egg and fry in the oil for a couple of mins each side until golden. Remove the fish from the pan and tip in the rice with any remaining egg and stir. Serve in bowls, topped with the fish.
Nutrition Facts : Calories 487 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 47 grams carbohydrates, Sugar 7 grams sugar, Fiber 7 grams fiber, Protein 40 grams protein, Sodium 1.14 milligram of sodium
HERBY FISH FINGERS
A grown-up version of a childhood favourite. Serve with oven-roasted chips
Provided by Jo Pratt
Categories Dinner, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 7
Steps:
- Pulse the bread to coarse crumbs in the food processor. Add the lemon zest, herbs and a pinch of salt, and pulse to make bright green, fine breadcrumbs.
- Cut the lemon sole into thick strips, about 3 x 10cm. Dust each fish piece with the fl our, shake off any excess, then dip into the egg then the breadcrumbs. At this stage, they can be cooked straight away, kept in the fridge for a few hours, or frozen.
- To serve, heat about 1cm of oil in a large frying pan. Once it's nice and hot, fry the fish fingers a few at a time for 1-2 mins on each side. Drain on kitchen paper, and keep warm while you continue with the rest. When they are all cooked, serve straight away with the oven-roasted chips and tartare sauce.
Nutrition Facts : Calories 274 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 12 grams carbohydrates, Fiber 1 grams fiber, Protein 26 grams protein, Sodium 0.77 milligram of sodium
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