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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Serves:

Preparation:

15 Mins

Cooking:

15 Mins

High FODMAP:

Yes

Allergens:

Fish, Eggs, Soya, Sulphur dioxide, Gluten

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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

100g/2 free-range eggs, beaten

100g/3½oz mayonnaise

30ml/2 tbsp olive oil, plus extra for greasing

6g/1 tbsp finely chopped parsley

50g/3 gherkins, finely chopped

500g of pollock

Salt and pepper to taste

200g/7oz breadcrumbs (made from stale bread)

50g/2oz plain flour

More about these ingredients

Method

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.