Healthy homemade salmon fish fingers
How to make it...
Makes 4 fish fingers and 2 ramekins of tartar sauce
FOR THE FISH FINGERS
2 large salmon fillets
1 wholemeal pitta
30g cashew nuts
A pinch of garlic powder
A pinch of chilli powder
Salt & pepper
1 beaten egg
100g rye flour
Preheat the oven to 200C/180C fan/gas mark 6.
Take your salmon fillets and chop each one in half lengthways, trimming to make traditional fish finger shapes if you wish.
Rip up the pitta and place in a food processor.
Add the cashews, semolina, garlic powder and chilli powder and season the mix with salt and pepper.
Blitz in the food processor until you have fine bread crumbs.
In shallow bowls or dishes, create a little production line of flour in one, beaten egg in the second and the breadcrumbs in the third.
One by one, coat your fish fingers. Dip each piece of salmon in the flour first, then the egg and finally roll in the breadcrumbs until coated.
Place your fish fingers on a tray lined with baking paper and sprinkle any remaining of the breadcrumbs over the top of the fish fingers.
Bake for 15-20 minutes until golden brown.
Meanwhile, make the tartare sauce. Place all the ingredients in a food processor and pulse until smooth.
Season the sauce to taste.
Serve with sweet potato chips and peas.
FOR THE TARTARE SAUCE
5tbsp fat free greek yoghurt
A small bunch of fresh dill
1tsp mustard powder
1tsp of cider vinegar
Juice of half a lemon
Salt & pepper
Fish fingers are a complete throwback for me. Fish fingers, chips and baked beans - the ultimate childhood comfort food.
With the hindsight of adulthood however, there's something less comforting about frozen fish fingers.
Sure, they're not as ludicrously unhealthy as the sort of deep fried fish you get at a chip shop for example.
But for a fish dish they could be an awful lot healthier.
For a start, there's something greasy and almost artificial about the breadcrumb.
There's also something that feels a little manufactured about the fish itself - it feels like a little bit of fish and a whole lot of preservatives or perhaps that's all in my head.
Either way, swapping white fish for something oilier and healthier like salmon instantly increases the feeling of goodness when it comes to anything involving fish.
That's what I've done here.
And instead of white bread crumbs, the fish is coated in ground nuts, spelt flour and a crumbed wholemeal pitta.
Finally, these aren't fried - there's no oil involved. These are baked.
They are beautiful served with sweet potato chips and peas.
Add a tangy hit from my homemade (healthier) version of tartare sauce and these are divine.
Of course, if you don't fancy chips and peas, these are great in a butty or you could revert to childhood and serve them with some baked beans.