Herby fish fingers

Recipe uploaded by

Jo Pratt

2 ratings

Recipe by Jo Pratt

Subscribe to Good Food magazine - 3 issues for £3

Tested

Leave a comment or rate this recipe

1. Pulse the bread to coarse crumbs in the food processor. Add the lemon zest, herbs and a pinch of salt, and pulse to make bright green, fine breadcrumbs.
2. Cut the lemon sole into thick strips, about 3 x 10cm. Dust each fish piece with the fl our, shake off any excess, then dip into the egg then the breadcrumbs. At this stage, they can be cooked straight away, kept in the fridge for a few hours, or frozen.
3. To serve, heat about 1cm of oil in a large frying pan. Once it's nice and hot, fry the fish fingers a few at a time for 1-2 mins on each side. Drain on kitchen paper, and keep warm while you continue with the rest. When they are all cooked, serve straight away with the oven-roasted chips and tartare sauce.

Try a sesame coating

For a sesame coating omit the dill and replace with 2 tbsps sesame seeds and a pinch of cayenne.

Per serving

274 kcalories, protein 26g, carbohydrate 12g, fat 14 g, saturated fat 2g, fibre 1g, salt 0.77 g

Latest comments and suggestions

• Darren

  26 January 2008

  Darren commented on this recipe

  These are fantastic. Really tasty with fresh soft fish. Lemon sole may seen quite a pricey fish, keep an eye on those reduced to clear shelves at the supermarket, you can pick up a very cheap tasty dinner!!

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• fran

  29 February 2008

  fran commented on this recipe

  These look delish! Does anyone know if you can stick them under the grill like fishfingers?

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• mabbsy

  29 February 2008

  mabbsy commented on this recipe

  I wouldn't do if I were you, Fran - they need to be fried to seal them I should think.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• livetoeat kate

  29 February 2008

  livetoeat kate commented on this recipe

  I was wondering whether you could oven bake them. We make our own chicken nuggets in a similar way and they do nicely on a baking tray. Do you think it would work with these?

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• becky

  04 March 2008

  becky rated and commented on this recipe

  

  really tasty and very easy to make. I've also made this and added parmasan to the breadcrumbs as a topping on fish and baked them in the oven.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Zena

  06 January 2009

  Zena commented on this recipe

  I found these easy to make and definately worth it. Be sure to get skinless fish tho, took me a while to skin mine! Very yummy though.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• rcox1979

  10 April 2009

  rcox1979 rated this recipe

  

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:

http://www.bbcgoodfood.com/recipes/2611/

Your binder

• Register
• Sign in
• More info

Sign up or sign in to receive a £40 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.

Ingredients

• 50g crustless stale white bread
• finely grated zest of a large lemon
• 2 tbsp each roughly chopped fresh dill , fresh chives and fresh parsley
• 500g skinless lemon sole fillets
• 2 tbsp seasoned flour
• 1 egg , beaten
• vegetable oil , for shallow frying

Search Good Food

Keywords

Refine your recipe search

Search filter options

Search by cooking times Less than 10 minutes 10-30 minutes 35-60 minutes Over an hour Search by difficulty Easy Moderately easy For the keen cook Search by cuisine American British Cajun & Creole Caribbean French German Greek Indian Italian Mediterranean Mexican Moroccan Scottish Spanish Swiss Thai Vietnamese Search by course Warm starter Cold starter Main course Side dish Pudding Search by calorie range Less than 200 200-400 400-600 600-800 Over 800 Search by occasion Midweek meal Dinner party Family favourite Birthdays Christmas New Year Mother's Day Chinese New Year Easter Search by chef Good Food Team olive Angela Nilsen Annabel Karmel Anthony Worral Thompson Gary Rhodes Gordon Ramsay James Martin John Torode Ken Hom Lesley Waters Mary Cadogan Merrilees Parker Nick Nairn Orlando Murrin Ruth Watson Silvana Franco Thane Prince Tony Tobin Search by diet Vegetarian Vegan Gluten-free Dairy-free Nut-free Egg-free Low-fat Low in salt Suitable for diabetics Search by magazine BBC Good food olive Search by servings 1 2 4 6 8 For a crowd

Difficulty and servings

Serves 4

Preparation and cooking times

Super healthy

Before cooking

Ingredients

• 50g crustless stale white bread
• finely grated zest of a large lemon
• 2 tbsp each roughly chopped fresh dill , fresh chives and fresh parsley
• 500g skinless lemon sole fillets
• 2 tbsp seasoned flour
• 1 egg , beaten
• vegetable oil , for shallow frying

Per serving

274 kcalories, protein 26g, carbohydrate 12g, fat 14 g, saturated fat 2g, fibre 1g, salt 0.77 g

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.
• You can add your own recipes to this site for others to try; plus, rate and make comments on recipes, and share your views on our blog.
• You can sign up for our weekly newsletter (sent out on Wednesdays) - it's packed with recipes, special offers and competitions.

Recipes from the new TV channel and celebrity chefs. goodfoodchannel.co.uk