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Lunch | Fish

Fish fingers and tartare sauce

A legendary classic that will contribute to your immune system, blood flow and skin

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Fish fingers and tartare sauce recipe
Serves:
4
Preparation:
15 Mins
Cooking:
15 Mins
High FODMAP:
Yes
Allergens:
Fish, Eggs, Soya, Sulphur dioxide, Gluten
Check Your Own Recipe

What are the health benefits of Fish fingers and tartare sauce?

A legendary classic that will contribute to your immune system, blood flow and skin

 

Ingredients

Method

Ingredients

50g/2oz capers nutritional information
50g/2oz capers
100g/2 free-range eggs, beaten nutritional information
100g/2 free-range eggs, beaten
100g/3½oz mayonnaise nutritional information
100g/3½oz mayonnaise
30ml/2 tbsp olive oil, plus extra for greasing nutritional information
30ml/2 tbsp olive oil, plus extra for greasing
6g/1 tbsp finely chopped parsley nutritional information
6g/1 tbsp finely chopped parsley
50g/3 gherkins, finely chopped nutritional information
50g/3 gherkins, finely chopped
500g of pollock nutritional information
500g of pollock
Salt and pepper to taste nutritional information
Salt and pepper to taste
200g/7oz breadcrumbs (made from stale bread) nutritional information
200g/7oz breadcrumbs (made from stale bread)
50g/2oz plain flour nutritional information
50g/2oz plain flour
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Cut the fish into strips down the fillet, following the natural lines of the fish. The strips should be approximately 2cm/1in wide and 6-8cm/3-4in long. 
2) Sprinkle some salt onto the fish. 
3) Place the flour onto a plate. Place the beaten eggs into a wide bowl. Place the breadcrumbs on another plate.
4) Take a piece of fish and dust it in the flour, next dip it in the egg (allowing any excess to drip off) and finally into the breadcrumbs. 
5) Transfer the fish fingers to the prepared baking tray and refrigerate for an hour.
6) Pre-heat the oven to 220C/425F/Gas 7 and lightly grease a baking tray. 
7) Drizzle the fish fingers with olive oil. 
8) Bake the fish fingers for 12-15 minutes, or until lightly golden and cooked through. Or fry the fish in a pan, over a medium heat, with a few tablespoons of olive oil for 2-3 minutes either side until golden-brown and cooked through. 
9) Remove the fish fingers from the pan and place on kitchen paper to absorb any excess oil. 
10) Meanwhile make the tartare sauce by mixing all the remaining ingredients together and set aside until needed. 
11) Once cooked, squeeze a little lemon juice over the fish fingers. Serve with a generous helping of tartare sauce.

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