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Oaty fish fingers recipe

Oaty fish fingers recipe

7 ratings

The whole family will love this fresh spin on fish fingers, coated with oats and seasoned with parsley, lemon zest and sesame seeds for extra crunch. Serve with greens for an easy dinner. See method

  • Serves 4
  • 10 mins to prepare and 12 mins to cook
  • 255 calories / serving
  • Dairy-free

Ingredients

  • 1 egg, beaten
  • 25g breadcrumbs
  • 50g oats
  • 2 tbsp sesame seeds
  • 1 lemon, zest only, finely grated
  • 2 tbsp fresh parsley leaves, finely chopped
  • ½ tbsp sunflower oil, for greasing
  • 2 x 280g packs Tesco Finest cod fillets, cut into 12 strips
If you don't have cod, try using another white fish

Each serving contains

  • Energy

    1070kj
    255kcal     13%

  • Fat

    9g 13%

  • Saturates

    2g 9%

  • Sugars

    1g 1%

  • Salt

    1.4g 24%

of the reference intake
Carbohydrate 13.1g Protein 29.5g Fibre 1.7g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the beaten egg in a bowl and season. Into another bowl, combine the breadcrumbs, oats, sesame seeds, lemon zest and parsley. Season.
  2. Grease a large baking tray with the oil. Pat the cod strips dry and dip in the egg then the oat mix until well coated. Transfer to the prepared tray, spacing the strips slightly apart.

  3. Bake for 12 mins, turning halfway, until the fish flakes to the touch and is crisp and golden. These are great served with potato wedges and steamed vegetables.

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