I probably don’t need to tell you how horrid commercial fish fingers are!
We all know this sort of frozen convenience product are pretty rubbish, but let’s have a look anyway. Here is the ingredient list for a popular brand of fish fingers.
Hake or hoki fish (53%), water, wheat flour, maize flour, canola oil, wheat starch, maize starch, salt, wheat gluten, yeast, acidity regulators (450, 451).
So, yes, a lot of ‘fillers’ and only half fish! I am not a fan of the canola oil or the acidity regulators either (or paying for water!!) I know it’s easy to whack a few in the oven for the family on nights when you can’t be bothered, but this recipe is seriously quick and easy…. promise!
Healthy Fish Fingers
Vital Stats: Gluten free, grain free, dairy free, nut free, egg free
Okay, this is what you need:
500g firm white fish fillets
1 cup organic tapioca flour
4 tablespoons organic sesame seeds
1 1/2 tablespoons Herbamare (or to taste)
Coconut or macadamia oil for frying (or use ghee, tallow, lard if you like)
Hot tips: I only buy fish caught in Australia or NZ waters (read the labels). Tapioca flour is also interchangeable with arrowroot flour but please check the labels and choose one without sulphur dioxide.
Okay, this is how you do it:
Cut the fish fillets into thick strips.
Place the tapioca, sesame seeds and Herbamare onto a plate and combine well with a fork.
Roll the fish in the coating, pressing on firmly and then shaking off the excess.
Heat your oil or fat (about 1cm deep in your pan) to about medium-high on your hot plate.
Add the fish fingers and fry gently on both sides until golden brown and the fish is cooked through.
Drain on paper towel and serve immediately.
My family love these fish fingers with our homemade garlicy mayo with a hint of apple.
They are also great to serve on buns for a fish burger or rolled into a wrap with lots of salad.
This recipe would also work will with chicken. Check out my healthy chicken nugget recipes too for more healthy crumbing ideas!
Hot tip: I mostly use frozen fish so it’s usually has a little moisture in it but if your fish is fresh, you may need to dip the strips in egg white first to get the tapioca mix to stick.