The Home Economics Bit
Examples of white fish include cod, haddock, plaice, pollock and coley.
Nutritionally, white fish are:
- a very good source of high biological value protein
- low in fat, making them one of the healthier, low-fat alternatives to red or processed meat (meat tends to be higher in fat, especially saturated fat)
- a source of omega-3 fatty acids, e.g. sea bass, sea bream, turbot, halibut, but at lower levels than oily fish
Gluten Free Fish Fingers
Homemade fish fingers are both economical and easy to make. This is also a great recipe to make with kids.
- 100 g gluten free breadcrumbs
- 100 g gluten free plain flour
- 1 egg
- 400 g boneless white fish cut into 12 strips
- pinch of salt
- pinch of pepper
- zest of 1 lemon
- 1 tbsp rapeseed oil
- Preheat the oven to 180°C fan/gas 6.
- Brush a non-stick flat baking tray with rapeseed oil, and set aside.
- Sieve the gluten free plain flour onto a plate.
- Break the egg into a small jug/cup. Beat with a fork, then pour onto a plate.
- Tip the gluten free breadcrumbs onto a third plate. Mix the lemon zest into the breadcrumbs and season with salt and pepper.
- Dip the fish strips into the gluten free flour, then into the egg and, finally, roll them in the gluten free breadcrumbs.
- Transfer the fish fingers onto the baking tray and bake for 20-25 minutes until golden, turning once after approx. 10 minutes. Alternatively, place the fish fingers into an air fryer, drizzle with 1 tbsp of rapeseed oil, and air fry for 20-25 minutes.
Note: I used gluten free brown bread to make my breadcrumbs, to increase the overall fibre content.