Watch Dorcas explaining this recipe on Ireland AM :
500g sustainable white fish (ling is perfect and not expensive)
50g panko breadcrumbs
30g grated parmesan cheese
zest of 1/2 a lemon
1 level tsp. of paprika
1 egg, beaten
Skin the fish (or ask your fishmonger to do this), and cut into finger sized pieces.
Mix all the dry ingredients together in a bowl. Beat the egg into another bowl. Keeping one hand dry, drop fish pieces into the egg and then into the dry breadcrumb mixture. Lay the fish fingers out on a baking tray and place in the freezer until completely frozen. Place into freezer bags to store in the freezer until needed.
To cook from frozen, preheat the oven to 180ºc. Place the fish fingers on a baking tray, sprinkle with olive oil and bake for 20-25 minutes or until golden.
Serve with Mango Baked Beans.
Mango Baked Beans :
1 red onion, chopped
1 tin cherry tomatoes
2 cloves garlic, finely chopped
1/2 tsp smoked pimenton
1 tsp dried oregano
1 tin of cannellini beans
1 mango, skinned and finely chopped
Place the cherry tomatoes and the chopped onion into a food processor or liquidiser and blend until smooth.
Heat a little olive oil in a saucepan over a moderate heat and add the beans, garlic and spices. Cook for a couple of minutes and then add the tomato and onion mixture along with the mango. Allow to simmer over a low heat, approx 20-30 minutes, until the sauce has thickened and the beans are very soft.
5 Healthy tips:
- Using Irish sustainable fish helps support our fishing industry. It also means that the fish is really fresh!
- Making homemade fish fingers allows you to control levels of sugar and salt.
- Tinned baked beans can contain a lot of sugar and salt, this recipe uses mango to provide sweetness and you can control the amount of salt that is added.
- Beans provide fibre, B vitamins, minerals and protein. B vitamins play an important role in making energy in the body, so essential for busy kids!
- Hiding the onion in the tomatoes, lets children get used to the taste of onion without realizing.
Categories: family feasts, healthy food recipes, Ireland AM; Healthy Family Food, and tv3.