Crispy Fish Fingers

Healthy oven-baked fish fingers coated in breadcrumbs and polenta, served with fresh lemon and your choice of vegetables.

Easy Healthy Quick Fish Main Course Kid Friendly

Estimated Nutrition

Calories

685.2

kcal / serving

685.2 kcal total

Carbs

51.1g

per serving

51.1 g total

Fat

32.8g

per serving

32.8 g total

Protein

45.4g

per serving

45.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

piece

Egg

Free-range, beaten

Fruits

0.5

piece

Lemon

Juice only

GrainsCereals

slice

Bread

Day-old, grated

Polenta

Quick-cook, dried

Plain Flour

For coating

NutsSeeds

Black Pepper

Freshly ground

Paprika

A pinch

OilsFats

Vegetable Oil

Plus extra for drizzling

Seafood

150

White Fish Fillet

Cod or plaice, skin and bones removed, cut into 3cm strips

Method

Preheat the oven to 220°C.

Line a tray with parchment and brush with vegetable oil.

Mix breadcrumbs, polenta, and black pepper in a bowl.

Combine flour and paprika in another bowl and beat the egg separately.

Squeeze lemon juice over the fish strips.

Dredge each fish strip in flour, dip in egg, and coat in polenta mixture.

Arrange fish on the tray and drizzle with oil.

Bake for 10 to 12 minutes until crispy and cooked through.