Crisp spiced fish fingers
Fish fingers aren't just for kids. Liven them up with Asian flavours for a grown-up treat
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Can be frozen, uncooked
- Cut the fish into pieces approximately 5 x 10cm. Pat dry with some kitchen towel. Mix the cornflour and polenta on a plate and season with salt and pepper. Add the haddock and turn to coat in the mixture.
- Heat 2 tbsp of the oil in a large frying pan and add the haddock fingers. Cook for 5-8 mins, turning occasionally. Remove from the pan and drain on kitchen paper. Keep warm.
- Wipe out the pan with kitchen towel. Return to the heat and add the remaining oil. Add the chilli and cook for 1 min, then remove from the heat and add the basil, soy and lime juice.
- Cook the rice for 10-12 mins, until tender. Drain well and serve with the haddock fingers, spicy sauce, lime wedges and a few basil leaves.
Per serving
309 kcalories, protein 30.0g, carbohydrate 9.0g, fat 18.0 g, saturated fat 0.0g, fibre 9.0g, sugar 18.0g, salt 4.33 g
Recipe from Good Food magazine, July 2010.
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http://www.bbcgoodfood.com/recipes/587631/
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Ingredients
- 300g chunky haddock fillet
- 2 tsp cornflour
- 2 tsp polenta
- 3 tbsp sunflower oil
- ½ red chilli , finely sliced
- 12 basil leaves , torn, plus a few extra leaves to serve
- 3 tbsp soy sauce
- juice ½ lime , plus lime wedges to serve
- 100g Thai fragrant rice
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Can be frozen, uncooked
Ingredients
- 300g chunky haddock fillet
- 2 tsp cornflour
- 2 tsp polenta
- 3 tbsp sunflower oil
- ½ red chilli , finely sliced
- 12 basil leaves , torn, plus a few extra leaves to serve
- 3 tbsp soy sauce
- juice ½ lime , plus lime wedges to serve
- 100g Thai fragrant rice
Per serving
309 kcalories, protein 30.0g, carbohydrate 9.0g, fat 18.0 g, saturated fat 0.0g, fibre 9.0g, sugar 18.0g, salt 4.33 g
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29 June 2010
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02 July 2010
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05 July 2010
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19 July 2010
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