Salmon Fish Fingers Made it? Rate it! Making your own fish fingers is easier than you think, and the ones in this tasty recipe are far healthier than shop-bought products. Serve with new potatoes, garden peas and some Tartare Sauce. Mike Harvey is a British taekwondo practitioner who competed in the 2008 Summer Olympics in Beijing. Mike won the silver medal in the Gyeongju World Championships 2011. “As I compete in a weight- regulated, full-contact sport I need to follow a nutrient- rich yet low in fat diet. I eat plenty of fruit, vegetables, milk and fish to optimise my body composition, reduce the risk of injury and enhance my performance.” Fish, wheat/gluten, egg Equipment Blender or food processor Chopping board Sharp knife Measuring spoon Medium bowls x 3 Fork Large baking tray Oven gloves Pan stand Fish slice Ingredients Serves 4 100g bread (approximately 3 medium slices) 500g skinless salmon fillet 3 x 15ml spoons plain flour 2 eggs Black pepper (optional) 2 x 15ml spoons olive oil Top Tips • When coating the fish in the flour, eggs and crumbs; keep one hand “wet” and one hand “dry”. Wet hands are for picking up the fish and egg, the dry one for the flour and breadcrumbs. This means you won’t end up caked in the mixture! • Make a quick Tartare Sauce by mixing together three 15ml spoons of low-fat mayonnaise with one 15ml spoon each of chopped gherkins and finely chopped parsley plus a squeeze of lemon. Season with black pepper. Traditionally Tartare Sauce contains chopped capers, too, so if you have some, chop a few and add them as well. Skills Look at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used : 1, 4, 5, 8a, 8h, 11f, 12a, 15c, 16. This recipe was analysed using Saffron. 22 Nutritional information per portion: calories fat sugars saturates salt 427.8 35% 24.4g 1% 0.9g 21% 4.2g 8% 0.5g of an adult’s guideline daily amount
Transcript
Salmon Fish Fingers
Made it? Rate it!
Making your own fish fingers is easier than you think, and the ones in this tasty recipe are far healthier than shop-bought products. Serve with new potatoes, garden peas and some Tartare Sauce.
Mike Harvey is a British taekwondo practitioner who competed in the 2008 Summer Olympics in Beijing. Mike won the silver medal in the Gyeongju World Championships 2011.
“As I compete in a weight-regulated, full-contact sport I need to follow a nutrient-rich yet low in fat diet. I eat plenty of fruit, vegetables, milkandfishtooptimisemybody composition, reduce the risk of injury and enhance my performance.”
Fish, wheat/gluten, egg
EquipmentBlender or food processor
Chopping board
Sharp knife
Measuring spoon
Medium bowls x 3
Fork
Large baking tray
Oven gloves
Pan stand
Fish slice
IngredientsServes 4
100g bread (approximately 3 medium slices)
500g skinless salmon fillet
3 x 15ml spoons plain flour
2 eggs
Black pepper (optional)
2 x 15ml spoons olive oil
Top Tips• Whencoatingthefishintheflour,eggsand
crumbs; keep one hand “wet” and one hand “dry”. Wet hands are for picking up the fishandegg,thedryonefortheflourandbreadcrumbs. This means you won’t end up caked in the mixture!
• Make a quick Tartare Sauce by mixing together three 15ml spoons of low-fat mayonnaise with one 15ml spoon each of choppedgherkinsandfinelychoppedparsleyplus a squeeze of lemon. Season with black pepper. Traditionally Tartare Sauce contains chopped capers, too, so if you have some, chop a few and add them as well.
Logo_SecondaryLook at the Let’s Get Cooking Skills chart to see which skills you have used today. Skills used : 1, 4, 5, 8a, 8h, 11f, 12a, 15c, 16.
This recipe was analysed using Saffron.
22
Nutritional information per portion:calories fat sugarssaturates salt
427.835%24.4g
1%0.9g
21%4.2g
8%0.5g
of an adult’s guideline daily amount
Salmon Fish Fingers
Top Tips• It is easier to make breadcrumbs from stale
bread, as it is drier. Make the crumbs in advance and store in the freezer until ready to use. Using wholemeal bread to create the breadcrumbs provides a healthy alternative to white. If you don’t have a blender, you can buy ready-made breadcrumbs but make sure you get the natural-coloured ones.
• Ifyouareabletobuythicklycutsalmonfillets,thesemakebetterfishfingersthanothercutsthat are available.
Method1. Preheat the oven to 220°C/200°C Fan or gas mark 8.
2. Whiz the bread into crumbs in a blender or food processor.
3. Cut the salmon fillets into equal-sized fingers. Depending on the size of the fillets, you should be able to make 6–8 fingers from each.
4. Measure the flour into one of the bowls.
5. Break the eggs into another bowl and beat lightly with a fork until the yolk and white are combined.
6. Place the breadcrumbs into the third bowl.
7. Season the flour with black pepper, if you like.
8. Drizzle the olive oil over the baking tray and set aside.
9. Take each of the salmon fingers in turn and firstly roll them in the flour, then in the beaten egg and finally in the breadcrumbs, evenly coating each one.
10. Arrange the coated fish fingers on the oiled baking tray and wash your hands after touching the raw fish.
11. Bake in the oven for 8–10 minutes, turning halfway through cooking, until crisp and golden.
12. Remove the tray from the oven using the oven gloves and place on the pan stand to cool slightly before serving.
Prepare now, eat laterPrepare ahead?
• The fish fingers can be prepared in advance up to step 9 of the recipe and stored in the fridge for up to 24 hours or the freezer for 3 months.
Keep for later?
• If freezing the fish fingers, defrost them thoroughly and then follow the cooking instructions in step 10 of the recipe.
Something to try next time• Try using a different fish next time; for example,
trout or haddock make a great alternative to salmon.
• Why not try adding some chopped fresh parsley into the breadcrumb mix; this makes a really tasty addition to the crispy coating and also adds colour.
• Serve with Parsley Sauce or Herby Mayonnaise Dip. You will find the recipes for these in the Grow Your Own Herbs activity pack.
