Ditch the shop-bought fish fingers and try your hand at making my super nutritious version. They are so easy to make and great fun – especially when the kids get involved too!
My fish fingers have a delicious, crunchy, mildly spiced red lentil coating that is wrapped around soft cod fillets. They are naturally gluten-free, dairy-free and grain-free.
Cod and lentils are a fantastic source of lean protein which is so important for growing children; as well as providing important vitamins and minerals including vitamin B6, vitamin B12, iron, iodine and selenium which are needed for optimal function of many bodily processes.
Serve with my sweet potato chips, and no one is going to complain!
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Lucinda’s Crispy Fish Fingers
- Remove the cod from its packaging and pat dry with kitchen paper. Cut into 2cm strips and set aside.
- Crack the eggs into a bowl and lightly whisk them together with a fork.
- Put the lentils, ground coriander, ground cumin, salt and pepper into a food processor and blitz to create a fine flour.
- Set up a coating station! You will need three plates: the first for the gram flour, second for the egg and the third for the blitzed lentils. Dip the cod strips into the flour, then the egg, then the lentils making sure they are well covered in the coating.
- Heat the olive oil in a large frying pan, then carefully cook the coated fish for a few minutes on all sides until the fish is cooked through and the coating is crispy.
- You’ll need a sharp knife to cut up the cod, alternatively you can use a pair of kitchen scissors.
- If you are using frozen fish, make sure it is thoroughly defrosted before you use it.
- The fillets of fish should have had the bones removed, but you might want to double check.
- These would work well with haddock or pollock fillets too.
- Egg-free switch to milk or 2 tablespoons of the liquid from a chickpea tin known as aquafaba.
- You can make a double quantity of these and freeze some for another day. So they freeze separately, place them on a tray so they don’t touch each other, then freeze overnight. Once they are frozen you can pop them in a lidded box and put them back in the freezer. When you want to eat them, defrost, then lay them on a baking sheet in a preheated oven for about 20 minutes.
- If you are using a Nutribullet, then make sure you use the milling blade!