Ingredients
To make Fish Fingers, you'll need:
- 800g cod fillets
- 2 egg whites, beaten
- 100g fine wholemeal breadcrumbs
- 2tsp. lemon zest, finely grated
- 1 tbsp. olive oil
FOR THE LEMON MAYO AND YOGHURT DIP - 4 tbsp. mayonnaise
- 100g young leaf spinach
- 200g frozen peas, cooked and cooled
- 1tbsp. plain Greek yoghurt
- Squeeze of lemon juice
Method
- Pre heat the oven on Gas Mark 6 or 200c.
- Slice the fish into 16 finger lengths and dip them in the beaten egg white.
- Then you need to mix the breadcrumbs with the lemon zest.
- Next you need to coat the fish fingers by dipping them in the bread crumb mixture.
- Repeat this process of dipping the fish fingers in the egg and then the breadcrumbs once more to attain an even crumb coverage.
- Season the fish fingers.
- Next brush a non-stick baking tray with the oil.
- Place the fish fingers on it and bake them for 20 minutes until golden.
FOR THE LEMON MAYO - For the mayo, mix the mayo with a squeeze of lemon juice.
- Drizzle a little lemon juice and the remaining olive oil onto the spinach leaves and peas.
FOR THE YOGHURT DIP - Put the remaining 100g of the peas in a food processor with the Greek yoghurt, a few sprigs of chopped fresh mint and a pinch of salt.
- Serve the yoghurt dip alongside the fish fingers and lemony mayo.
- Scrumptious!
Nutritional Facts (Per Serving)
Calories 425 | Total fat 17.1g | Saturated Fat 15.8g | Carbohydrates 25.2g | Fibre 5.9g | Protein 43.3g
|
