Wednesday, November 18, 2009

Baked Crispy Fish Finger

It’s been a while since I made something other than finger food! So I’ve decided to make this light fish finger for our movie time on Sunday noon.

You can easily get the ready fish finger in the cold storage but all too often the commercial brands which are high in saturated fat (which is not good for health).

I remember I came across an article that we shouldn’t have the food which has more than 3% of saturated fat. So, here’s the recipe that show how to get prepared the crispy fish in a healthier way. In addition, this is an easy meal to prepare too!

I serve my fish finger with “Lemon and Herbs Peri Peri Sauce” that I bought from Nando few months ago. The sauce gives the fish a savoury taste. It tastes really good!


2tbsp plain flour
Freshly ground black pepper, to taste
1 egg, lightly whisked
70g firmly packed breadcrumbs, toasted
30g finely shredded parmesan (optional)
450g boned skinless white fish fillets
Olive oil cooking spray

What to do

(1) Preheat oven to 220 degree and line an oven tray with non stick baking paper.

(2) Spread the flour on a plate and season with pepper. Use a fork to whisk together the egg and milk in a shallow bowl. Combine the breadcrumbs and parmesan, if using, and spread in a plate.

(3) Cut each fish fillet into manageable portions. Lightly dust the fish pieces with flour. Dip into the egg mixture, allowing any excess to drip off, and then coat well in the breadcrumbs mixture, pressing the crumbs firmly so they stick. Place the coated fish pieces in the lined tray.

(4) Lightly spray both sides of the fish pieces with the olive oil. Bake for 10 minutes or until golden, crisp and just cooked through, turning the pieces over halfway through cooking time. Serve.

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