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Crispy Fish Fingers

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

EasyHealthyQuickFishMain CourseKid Friendly

Estimated Nutrition

Per Serving Total
Calories 685.2 kcals 685.2 kcals
Carbohydrates 51.1 grams 51.1 grams
Fat 32.8 grams 32.8 grams
Protein 45.4 grams 45.4 grams
Cook Time
12 mins
Produces
1 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
1
piece
Egg
Free-range, beaten
Fruits
0.5
piece
Lemon
Juice only
GrainsCereals
1
slice
Bread
Day-old, grated
30
g
Polenta
Quick-cook, dried
45
g
Plain Flour
For coating
NutsSeeds
1
g
Black Pepper
Freshly ground
1
g
Paprika
A pinch
OilsFats
30
ml
Vegetable Oil
Plus extra for drizzling
Seafood
150
g
White Fish Fillet
Cod or plaice, skin and bones removed, cut into 3cm strips

Steps

  • 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.