Fish fingers and chips

 

Fish fingers and chips is a childhood favourite for many of us; however this version is higher in vitamins, minerals, protein and fibre AND tastes a whole lot better than the freezer version, plus it is a sure winner with kiddies too.

 

Ingredients (serves 2)

 

1 tin tuna in spring water - ethically caught if possible 

1/2 onion

2 large baking potatoes or sweet potatoes 

1 egg

4 tbsp. wholegrain flour 

2 slices wholegrain bread 

 

Method

 

1. Preheat the oven to 180oc and finely cup up the slices of bread. Leave on the counter for 30 minutes to dry out before place in a blender.

 

2. Meanwhile roughly chop one potato and place in a pan of boiling water until soft enough to mash. Mash and leave to cool.

 

3. Thinly slice second potato and season with salt and pepper and place on baking tray. Coat with a teaspoon of extra virgin olive oil if desired and place in oven for 15-20 minutes. 

 

4. In a bowl mix tuna with mashed potato, seasoning. finely chopped onion, sweetcorn and 2 tbsp wholegrain flour before dividing into four shaping into fish fingers.

 

5. Whisk egg in a bowl and dip fish fingers first in flour, then egg, before coating them in breadcrumbs, press the breadcrumbs in to make sure they stick. 

 

6. Place fish fingers in the oven for 10 minutes or until they have a golden coating, cook peas for five minutes and serve with chips.

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