Fish fingers are my ‘oh no it’s 5pm already and I haven’t organised anything for tea’ fallback. They are a good source of protein and quick to cook in the oven. Well, I decided the other day that I really don’t have any excuse not to make up a batch of home-made fish fingers and pop them in the freezer for those busy days when there’s no time for cooking from scratch.
You can use any firm white fish with a mild flavor, I used Tarakihi. The best thing about making your own fish fingers is that you can choose a sustainable source of fish. For those of you in NZ who want to make a sustainable choice here is a helpful guide produced by Forest and Bird of the best fish to buy and also the Greenpeace NZ red fish list, both of which are pretty easy to follow.
Tasty Fish Fingers
Suitable from 7 months
Preparation: 10 minutes
Cooking: 15 minutes
Makes: 20 fish fingers which you can freeze raw.
4 fish fillets, about 80-100g each
3 cups of cornflakes or rice bubbles
3 tbsps grated parmesan cheese
3 tbsps sesame seeds
Bowls of flour and beaten egg for dipping
Slice each fish fillet into 5 fish fingers.
Next make your ‘breadcrumbs’ – blend the cornflakes into a powder, add the parmesan and blend again briefly, then stir in the sesame seeds.
Dip each fish finger into the flour followed by the egg and finally the ‘breadcrumbs’.
To freeze place in a plastic container and separate the layers with greaseproof paper. To cook fresh spray each side with spray oil and place on a baking tray layered with greaseproof paper, bake at 180 C for around 8-10 minutes, turning half way, until golden and cooked through. You can alternatively shallow pan fry for 3-4 minutes on each side being careful not to over brown the fish fingers. I personally prefer to bake mine, as it is easier and healthier.
Cook from frozen as above but it takes about 12 minutes.
Serve the fish fingers with the yoghurt dip I serve with my chicken nuggets or with tomato sauce.