Oat Coated Fish Fingers
Delicious Fish fingers, coated in a healthy oat crumb
Servings 4
Calories 289kcal
Ingredients
- 80 g 3 slices wholemeal bread grated into fine breadcrumbs
- 80 g oats
- 2 tablespoons chopped fresh parsley
- 25 g Parmesan cheese finely grated
- salt and freshly ground black pepper
- 2 free range eggs beaten
- 500 g fresh cod - or any other sustainable white fish
- rapeseed oil /or rapeseed oil spray
Instructions
- Pre-Heat Oven to 200C/ 400F / Gas 6
- n 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.
Notes
*** Nutritional Information is approximate and intended as a guide
Nutrition
Calories: 289kcal | Carbohydrates: 26g | Protein: 32g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 141mg | Sodium: 585mg | Potassium: 676mg | Fiber: 3g | Sugar: 1g | Vitamin A: 391IU | Vitamin C: 4mg | Calcium: 104mg | Iron: 2mg