LighterLife Lite: Home-made Fish Fingers

February 19, 2013 - Lite Plan
LighterLife Fish FingersDish of the day: Home-made Fish FingersServes: 16 Fingers (4 portions)

Nutrition facts per serving: 243 caloires

39 grams protein, Carbs 21g, Fat 1g

800g pollock fillet or any other white fish fillet
2 egg whites, beaten
100g fine wholemeal breadcrumbs
2tsp lemon zest, finely grated
½ tsp ground coriander
½ tsp ground turmeric

Cut the fish into 16 finger lenghts and dip in the beaten egg white. Mix the breadcrumbs with the lemon zest, coriander and tumeric then roll the fish fingers in the mixture to coat. Repeat the process of dipping in egg and breadcrumbs again to get a good even coverage of crumbs.

Transfer the fingers to a baking tray lined with baking parchment.

TO FREEZE: Cover the baking tray with a double layer of cling film and freeze the fish fingers in an even layer for 2 hours. Transfer the fingers to a large plastic ziplock bag, label and date before returning to the freezer.

TO COOK FROM FROZEN: Preheat the oven to 230°C (210°C fan), gas mark 8. Put the fish fingers onto a baking tray and bake for 20 minutes, turning halfway through.

TO SERVE: Serve with crushed minted peas: steam 80g of frozen petit pois pes per portion until cooked but still tender (about 3 minutes). Put in a mini food processor with 1 tablespoon fat-free Greek yoghurt, a few sprigs of chopped fresh mint and a pinch of pepper. Pulse until crushed and evenly mixed, then serve with the fish fingers.

You can find other healthy recipes, soups, salads and main courses right here on the LighterLife Blog, or share your own lighter recipes on our LighterLife Facebook page or client forum Talking LighterLife.