Fish Fingers

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 30 minutes

配料

600g / 1.2lb white fish fillets (, patted dry (Note 1)

Oil spray (olive oil or any plain)

1 1/2 cups (75g) panko breadcrumbs (Note 2)

1/4 cup (25g) parmesan

2 tsp paprika (, optional)

1/2 tsp salt and pepper (, each)

1 egg

1 tbsp mayonnaise

2 tbsp flour

1/4 tsp salt and pepper (, each)

Tartare sauce or other seafood dipping sauce

Lemon wedges

Finely chopped chives or parsley (, garnish (optional)

步骤

Preheat oven to 180°C / 350°F.

Crumbing:

Toast breadcrumbs: Spread breadcrumbs on tray. Spray with oil, bake 4 minutes until golden. Transfer toasted breadcrumbs into bowl, add remaining Crumb ingredients and mix.

Increase oven to 220°C / 425°F (fan 200°C). Spray used tray with oil.

Batter: Mix Batter ingredients in a separate bowl.

Cut the fish into strips 1.5 x 11 cm / 3/5 x 4.5" (they shink 30% in length).

Place fish in Batter, gently mix with rubber spatula to coat. Do not leave sitting around (will become watery), coat immediately.

Breading: Pick up fish with tongs, place in breadcrumbs. Spoon over crumb, use fingers to press to adhere.

Baking: Transfer to baking tray. Spray with oil, bake 13 minutes or until crispy on the outside.

Serve immediately with lemon wedges, Tartare Sauce or other Sauce of choice - see here for recipes, any of these great for fish fingers! Also Note 3 for few quick sauce options.

营养

• 卡路里: 266 kcal
• 总脂肪: 9 g
• 饱和脂肪: 2 g
• 胆固醇: 120 mg
• 钠: 538 mg
• 总碳水化合物: 12 g
• 膳食纤维: 1 g
• 总糖: 1 g
• 蛋白质: 35 g