A healthier take on a family go-to, these fish fingers have none of the vegetable oils and greasy mass-produced stale breadcrumbs of the shop-bought variety. Instead, you have melt-in-the-mouth soft fish fingers made with healthy, wholesome, ethical ingredients and served with baked sweet potato fries. Gluten free option included.
- 2 large or 4 small white fish fillets (frozen is fine, just make sure to defrost fully in order to cut first)
- 2 thick slices of wholemeal or sourdough bread (gluten free works fine)
- 3 eggs
- 1 cup flour (you can use plain, wholemeal, spelt, gluten free, ground almonds, or your flour of choice)*
- 1 tsp each of onion and garlic powder, optional
- salt & pepper, and your favourite dried herbs (I used herbes de provence)
- 3 sweet potatoes, sliced into 1/4 inch matchsticks
- 2 tbsp coconut oil or olive oil
- polenta (cornmeal), for sprinkling, optional
- salt & pepper (cayenne pepper or smoked paprika are also delicious on these)
- 1/2 cup (120g) olive-oil based mayonnaise
- 1/2 cup (120g) creme fraiche, soured cream or yogurt
- 1-2 tbsp capers
- large handful of fresh parsley, chopped
- salt & pepper
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Preheat the oven to 190C/350F/gas 5.
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If making the chips, melt the coconut oil and toss the fries in it. Lay them out on 2 lined baking trays, ensuring they are well spread out (ideally they will not touch each other so as to avoid them getting too soggy). If using, sprinkle with a little polenta to help them crisp up better. Bake in the oven for 25-30 mins, until browned and and cooked through. Season to taste with salt and pepper.
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For the fish fingers, cut the fish fillets into 12 fish finger shapes. Blitz the bread slices in the mixer until it forms fine breadcrumbs and pour into a wide, shallow pasta bowl or plate.
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Break the eggs into a separate wide shallow bowl and beat.
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Pour the flour into a third bowl or plate and season with salt, pepper and your favourite herbs.
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Dip the fish fingers into the flour, then the egg, then the breadcrumbs until each one is coated, and place on a baking tray lined with greaseproof paper.
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Bake alongside the chips for the last 10-15 mins, until breadcrumbs are golden and the fish is cooked and flaky.
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If you want to make the dip, mix all of the ingredients together in a small bowl.
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Serve with the fries and some peas or steamed greens, and your choice of sugar free condiments.
*if you use coconut flour, bear in mind that you will need to add at least one more egg in as it absorbs a lot more liquid than other flours - I have not tested this recipe with this particular flour so you would need to try it out yourself, but I reckon 1 more egg would be about right.