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Oat Coated Fish Fingers – Whole Grains made Easy Peasy
Wonderfully fresh! Oat Coated Fish Fingers – Whole Grains made Easy Peasy
Here’s a take on an old classic! – However this recipes uses oats and whole grain breadcrumbs to coat the fish fingers, giving that old favourite a lovely healthy twist. Now everyone loves a good old fish finger don’t they? So go on have a go at these oat coated fish fingers and discover how surprisingly good they taste!
So what are whole grains exactly?
Most of us know we should eat more of it – but what are whole grains? Examples of foods that may be made from whole grains are: flour, bread, breakfast cereals, pasta, cous cous, biscuits and cakes. Whole grains are a good source of fibre and public health advice encourages eating more as part of a healthy balanced diet. UK government guidelines recommend that adults should aim to eat at least 30g of fibre each day; but are currently only eating about 18g on average.
One way to increase our fibre intake is to eat more of these wonderful whole grain foods. If a product’s packaging, ingredients list or name mentions ‘whole’ before a grain (e.g. ‘whole wheat’), then it contains whole grains. There are exceptions to this rule (aren’t there always!), for example oats and wild rice are both whole grains but don’t usually mention the word ‘whole’
Whole grains are simply grains such as wheat, oats or barley that have had all the edible parts of the grains used when processed to make food. If some of the edible parts of grains are removed when processed for food use, these foods are known as‘refined’ e.g. white bread, white rice etc.
There are three edible parts in a grain (bran, endosperm and germ) and each part has different types and amounts of nutrients. When the ‘whole’ of ‘grains’ are used, you get all of the goodness they have to offer.
Find out more about whole grains here WholeGrainGoodness.com
So go on hop to it!
- 80g / 3 slices wholemeal bread, grated into fine breadcrumbs
- 80g oats
- 2 tablespoons chopped fresh parsley
- 25g Parmesan cheese, finely grated
- salt and freshly ground black pepper
- 2 free range eggs, beaten
- 500g fresh cod – or any other sustainable white fish
- rapeseed oil /or rapeseed oil spray
Pre-Heat Oven to 200C/400F /Gas 6
- In a large bowl mix the breadcrumbs, oats, chopped parsley, Parmesan cheese and season with salt and freshly ground black pepper. Give it a good old mix.
- In a separate bowl, break the eggs and beat.
- Next cut your fish into finger shapes, you should get a minimum of 12.
- Dip each piece of fish in the egg mix first then straight into the breadcrumb and oat mix. Making sure you cover all sides. Continue to do this with each piece of fish until are all coated in the mix.
- Pop onto a baking sheet sprayed with rapeseed oil (or brushed) – also spray the fish fingers too and bake for 15-18 minutes until golden brown.
That’s it easypeasylemonsqueezy! Easy as 1,2,3 in fact!
I serve with a big salad, if I’m being good. Or indeed baked beans and mash for the kids! (or adults )