Coconut Crumb Fish Fingers
Blood Sugar: 2Servings: 4Preparation Time: 20minMeal Category: Dinner
Micronutrients:Omega 3Vitamin ACalcium
Macronutrients per 100g
Energy
119kcal
Sugar
0g
Fat
5g
Fiber
1g
Sat fat
2g
Protein
14g
Carbs
4g
Sodium
296mg
Ingredients
500g / 17.64oz such as salmon, cod or bass Skinless sustainable flaky fish, 3 tbsp heaped Plain flour, 2 beaten Egg, 5 tbsp dried unsweetened shredded Desiccated coconut, freshly ground Black pepper
Preparation
1. Preheat the oven to 200°C (400°F). 2. Slice the fish into strips about 3cm (1 1/4in) wide. 3. Set up a dredging station with three bowls: first bowl with flour and freshly ground black pepper, second bowl with beaten eggs, and third bowl with desiccated coconut. 4. Dip the fish into the flour, then the egg, and finally into the coconut, ensuring each stage is well coated. 5. Place on a non-stick baking tray, spray with cooking oil, and bake in the preheated oven for 15-20 minutes until golden and cooked through.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
21% of RDI
Vitamin C
0% of RDI
Omega 3
23% of RDI
Vitamin A
36% of RDI
Calcium
28% of RDI
Folate
23% of RDI
Good to know
You can freeze the fish fingers after coating. Use one hand for wet ingredients and the other for dry ingredients to avoid a clumpy mess.
How to Prepare
1. Preheat the oven to 200°C (400°F). 2. Slice the fish into strips about 3cm (1 1/4in) wide. 3. Set up a dredging station with three bowls: first bowl with flour and freshly ground black pepper, second bowl with beaten eggs, and third bowl with desiccated coconut. 4. Dip the fish into the flour, then the egg, and finally into the coconut, ensuring each stage is well coated. 5. Place on a non-stick baking tray, spray with cooking oil, and bake in the preheated oven for 15-20 minutes until golden and cooked through.
Good to Know
You can freeze the fish fingers after coating. Use one hand for wet ingredients and the other for dry ingredients to avoid a clumpy mess.
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