Oat Coated Fish Fingers
Servings: 4
Calories: 289kcal
Print
Pin
Rate
Delicious Fish fingers, coated in a healthy oat crumb
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
Nutrition Facts
Oat Coated Fish Fingers
Amount per Serving
Calories
289
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
0.01
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
141
mg
47
%
Sodium
585
mg
25
%
Potassium
676
mg
19
%
Carbohydrates
26
g
9
%
Fiber
3
g
13
%
Sugar
1
g
1
%
Protein
32
g
64
%
Vitamin A
391
IU
8
%
Vitamin C
4
mg
5
%
Calcium
104
mg
10
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.