Fish Fingers by Joanne Turner

Dietary Guidelines: , , , ,

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Serves

4

Not just for toddlers, these tasty fish fingers make an easy meal for the whole family!

Ingredients

  • 1 slice grainy bread, processed into breadcrumbs
  • ¼ cup walnuts
  • 1 tablespoon (10 g) Parmesan cheese
  • ½ teaspoon fresh dill
  • 200 g firm fish (for example John Dory)
  • 1 egg white
  • 1 tablespoon olive oil
  • 2 cups lettuce
  • ½ Lebanese cucumber, peeled and cut into strips
  • ½ carrot, peeled and cut into strips
  • ¼ red capsicum, cut into strips
  • 1 Roma tomato, cut into long segments
  • 3 pickled cocktail onions, finely diced
  • 1 tablespoon low-fat mayonaise

Method

  1. Blend the bread, walnuts, Parmesan cheese and dill using a blender or hand-held food processor. Pour onto a plate.
  2. Cut the fish into finger-sized pieces. Place egg white on a plate and coat the fish fingers first in the egg white, and then in the breadcrumb mixture.
  3. Heat the oil in a large fry pan over medium heat and place the fish fingers in the pan. Cook for 3-4 minutes on each side, or until cooked through.
  4. To make the side salad, place the lettuce, cucumber, carrot, capsicum and tomato in a large bowl. Toss to combine and place on a plate.
  5. Stir together the pickled onions and mayonnaise. Serve the fish fingers with the garden salad and mayonnaise on the side.

Health tip: Fish and walnuts are both a great source of protein and healthy omega-3 fats which are beneficial for growth and development.  If nuts and eggs have been introduced these fish fingers could be served on their own as early as 10 months.

Cook’s tip: This amount can also serve 2 children and 1 adult, if preferred.  While you are cooking the fish fingers, turn them carefully so the crumbs don’t come off.  These are also a party favourite – try serving them on their own with a tartare sauce dip

RECIPE NOTES

Gluten Free: Use GF Multigrain bread and GF mayonnaise

 

 

Nutritional Analysis

Per serve: energy 885 kJ, protein 13.4 g, fat 12.7 g, saturated fat 1.7 g, cholesterol 29.2 mg, carbohydrate 9.8 g, fibre 2.4 g, sodium 359.3 mg, GI low

Baby & Toddler

Recipe taken from Baby & Toddler by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.