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Healthy Fish Fingers

October 13, 2014 · 13 Comments

 

Healthy Fish Fingers

 

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.

 

 

Spiralisers_theRawFoodStore_grandeClick here to get spiralizers.

 

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Filed In: FOOD / Tagged: dinner, easy dinner, fish, fish fingers, kid friendly

Comments

  1. Clare says

    October 13, 2014 at 11:51 am

    Hake and hoki are both pretty unsustainable fish too – do you have the sustainable fish app? It’s awesome!

    We’ve been eating a fair bit of fish lately as the boy is fishing mad…I’ve just been using rice crumbs but will give this a go, looks yummo!

    Reply
    • Natural New Age Mum says

      October 13, 2014 at 12:09 pm

      I have been meaning to download that – thanks for the reminder!

      Reply
  2. Alisha says

    October 13, 2014 at 12:06 pm

    Awesome Sonia! Love a healthy fish finger, will give these a whirl on the kids this week 🙂

    Reply
    • Natural New Age Mum says

      October 13, 2014 at 12:08 pm

      Let me know what the cherubs think !! 🙂

      Reply
  3. Monique @ The Nourished Psychologist says

    October 13, 2014 at 2:28 pm

    This sounds like a nice alternative to the ones I usually make. My littlest lady loves fish fingers so will give these a try. x

    Reply
    • Natural New Age Mum says

      October 13, 2014 at 2:53 pm

      I am not sure if I should admit this was an ‘accidental’ surprise – just used an unknown container of flour one day and it turned out so yummy and crispy I had to work out what it was so the kids could have it again!! The tapioca makes it go so crispy and delicious!

      Reply
  4. Natalie says

    October 13, 2014 at 5:13 pm

    I’ll have to try the tapioca and sesame combo! I’ve used popped amaranth as a crumb for fish and chicken recently (gf flour, egg then amaranth) – “popcorn” chicken style like what I used to eat from a certain takeaway chain 🙂

    Reply
    • Natural New Age Mum says

      October 13, 2014 at 8:27 pm

      Oooh that sounds interesting Natalie !!!

      Reply
  5. Tracey Rose says

    October 14, 2014 at 6:24 pm

    This looks de-lish – YUM! Will try this for the fam … I’m sure they will love it 🙂

    Reply
    • Natural New Age Mum says

      October 14, 2014 at 9:06 pm

      Let me know Tracey 🙂

      Reply
  6. Liv says

    October 15, 2014 at 5:56 pm

    Hi, sounds great but a approximately how many people will this serve?

    Reply
    • Natural New Age Mum says

      October 15, 2014 at 7:07 pm

      Hi Liz, four people roughly, depending on how much you eat 🙂

      Reply
      • Liv says

        October 16, 2014 at 5:00 pm

        Thankyou!

        Reply

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