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Herby fish fingers

Herby fish fingers

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  • Preparation and cooking time
    • Total time
    • Ready in 25-35 mins
  • Easy
  • Serves 4

A grown-up version of a childhood favourite. Serve with oven-roasted chips

  • Freezable (before cooking)
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal274
fat14g
saturates2g
carbs12g
sugars0g
fibre1g
protein26g
low insalt0.77g
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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

Method

  • STEP 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.

  • STEP 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.

  • STEP 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.

RECIPE TIPS
TRY A SESAME COATING

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

Goes well with

Recipe from Good Food magazine, February 2005

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Overall rating

A star rating of 4.5 out of 5.4 ratings
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