Healthy Fish Fingers

Did you know processed fish fingers may contain the food allergen wheat as well as preservatives, additives and processed ingredients. 

Making your own fish fingers is fun, simple and a healthy recipe to add to your family favourites.

Serve your fish fingers with our Sugar Free Tomato Sauce and with Baked Sweet Potato Chips or Parsnip Chips for a fun kid's meal (or big kid's meal ;) ) 

Nutrition 101:

  • Our healthy fish fingers are a great source of protein for muscle growth and energy. 
  • The almond meal used to coat these nuggets provide a source of vitamin E and minerals whilst providing a no flour, gluten free crumb. 
  • These homemade fish fingers are a great heathy alternative to processed versions. 

Recipe:

Healthy Fish Fingers 

Ingredients:

  • 800g firm fish, (without bones), cut into 2cm x 4cm fingers 
  • 1 Free Range Egg, whisked
  • 3/4 cup Almond Meal 
  • 1/3 cup Fresh Flat Leaf Parsley, finely chopped
  • Zest of 1 Lemon 
  • 1 teaspoon Garlic Powder 
  • Pinch Pink Salt and Pepper 
  • Olive Oil for cooking 
Method:
  1. Pat fish fingers with a paper towel.
  2. Set up 2 bowls for coating. One with whisked egg, one with combined almond meal, parsley, lemon zest, garlic powder, salt and pepper. 
  3. Dip each piece of fish into egg then into almond mix to coat. Place on a plate. Repeat until all fish pieces are coated. 
  4. Heat oil in frying pan and cook fish fingers for 3-4 minutes each side over medium heat or until golden and cooked through. 

Serving Suggestions:

Recipe Tips:

  • Choose firm fish so your fish fingers hold their shape well. 

Make It Personal:

  • Add sesame seeds to almond crust mixture. 
  • You can also change your herbs and spices  to to make different flavour combinations such as using dried parsley or a pinch of cumin.  

Sensitive to FODMAPs?

  • Omit garlic powder and substitute with 1 teaspoon paprika. 

Sensitive to Eggs?

  • In place of egg dip fish pieces into olive oil then into almond coating. 
    Almonds are generally tolerated at 10 per serve so use a light coating. 


© Live Love Nourish™ 2015. All rights reserved.

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Yum
  • 15
    prep
  • 12
    cook
  • 4
    serves
  • skill
All of the LLN recipes are:
  • Gluten Free
  • Dairy Free
  • Soy Free
  • Yeast Free
  • Preservative Free
  • Processed Sugar Free
This recipe is also:
  • Egg Free (option)
  • Peanut Free
  • Grain Free
  • Fructose Free
  • FODMAP Friendly (option)
  • Corn Free
  • Paleo

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