Fish fingers & mushy peas
There's no need to resort to shop-bought when making your own is so easy - use sustainable pollack and add mint and lemon to your peas
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 10 mins
plus chilling
Low-fat, Super healthy
- Slice the fish into 12 fingers, each about 3cm thick. Put the seasoned flour, egg and breadcrumbs into 3 separate shallow bowls. Dust the fish pieces first in the flour, then coat well in the egg, and cover completely in the breadcrumbs. Put on a plate and chill for 15 mins.
- Heat the oil in a large frying pan. Add the fish fingers and fry for 8 mins, turning occasionally, until golden and cooked through. Meanwhile, add the peas to a small pan of boiling water. Cook for 4 mins until really tender. Drain, tip into a bowl with the butter, zest and mint, and roughly mash with a potato masher. Season to taste and keep warm.
- Serve the golden fish fingers with a generous spoonful of mushy peas, lemon wedges and new potatoes, if you like.
PER SERVING
489 kcalories, protein 42g, carbohydrate 55g, fat 11 g, saturated fat 2g, fibre 9g, sugar 5g, salt 1.3 g
Recipe from Good Food magazine, September 2012.
Leave a comment or suggestion
http://www.bbcgoodfood.com/recipes/2411638/
Your binder
Sign up or sign in to receive a £60 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Ingredients
- 600g sustainable firm, skinless white fish , like pollock or hake
- 50g plain flour , seasoned
- 1 large egg , lightly whisked
- 200g fine fresh breadcrumbs
- 2 tbsp vegetable oil
- 400g frozen peas
- knob of butter
- zest 1 lemon , then cut into wedges
- small handful mint , finely shredded
- new potatoes , to serve (optional)
Buy ingredients
Search Good Food
Use up leftover mash to create a comforting, good-value family meal
31
ratings
A new way with potatoes that goes especially well with a seafood-based main
5
ratings
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 10 mins
plus chilling
Low-fat, Super healthy
Ingredients
- 600g sustainable firm, skinless white fish , like pollock or hake
- 50g plain flour , seasoned
- 1 large egg , lightly whisked
- 200g fine fresh breadcrumbs
- 2 tbsp vegetable oil
- 400g frozen peas
- knob of butter
- zest 1 lemon , then cut into wedges
- small handful mint , finely shredded
- new potatoes , to serve (optional)
PER SERVING
489 kcalories, protein 42g, carbohydrate 55g, fat 11 g, saturated fat 2g, fibre 9g, sugar 5g, salt 1.3 g
Advertisement
Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Latest comments and suggestions
17 September 2012
HANNAH rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
20 September 2012
Laura rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
23 September 2012
vale rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
15 November 2012
seemasingh rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
15 November 2012
seemasingh commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
04 April 2013
ang3l rated and commented on this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
09 April 2013
Lorraine rated this recipe
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.