Healthy Homemade Fish Fingers

Homemade white fish strips breaded with lemon and parsley, baked until golden, and served with a quick tangy tartare sauce.

Healthy Fish Seafood Main Course Kid Friendly

Estimated Nutrition

Calories

605.1

kcal / serving

2420.4 kcal total

Carbs

41.3g

per serving

165.2 g total

Fat

33.2g

per serving

132.6 g total

Protein

34.7g

per serving

138.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

100

Mayonnaise

For tartare sauce

Capers

Dairy

piece

Eggs

Free-range, beaten

Fruits

piece

Lemon

Zest and juice only

GrainsCereals

Plain Flour

200

Breadcrumbs

Made from stale bread

NutsSeeds

pinch

Salt

tbsp

Parsley

Finely chopped

pinch

Black Pepper

Freshly ground

tbsp

Parsley

Finely chopped for sauce

OilsFats

tbsp

Olive Oil

Plus extra for greasing

Seafood

500

White Fish

Sustainable such as pollock or coley

Vegetables

piece

Gherkins

Finely chopped

Method

Cut the fish into strips approximately 2cm wide and 7cm long and season with salt.

Prepare three stations with flour, beaten eggs, and breadcrumbs mixed with parsley and lemon zest.

Dust each fish piece in flour, dip in egg, and coat thoroughly with breadcrumbs.

Place fish fingers on a tray and refrigerate for 60 minutes to firm up.

Pre-heat the oven to 220°C and lightly grease a baking tray.

Drizzle the fish fingers with olive oil.

Bake for 12-15 minutes or fry in a pan for 3 minutes per side until golden brown.

Mix the mayonnaise, gherkins, capers, and parsley in a small bowl to make the tartare sauce.

Squeeze lemon juice over the cooked fish and serve with the tartare sauce.