Fancy Fish Fingers

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Fish fingers have been a family staple for decades. I remember loving them when I was a child and must admit I have be known to put together the odd fish finger sandwich since. There is something really comforting about them and you might think the combination of fish and breadcrumbs is fairly innocent however if you take a look at the list of ingredients on most you will see preservatives and colourings. We all know omega-3 is a vital fatty acid and especially important in the development of young childrens nervous systems and has even been linked to improving our cholesterol ratio as adults. Most fish fish fingers are made with processed white fish which, though a source of omega-3 has proportionally much less than oily fish such as salmon and is also less sutainable. Now our little one is enjoying finger food we have introduced this version of fish fingers which uses whole fillets of salmon coted in oats. This means we get all the goodness of oily fish with a much healthier coating. Here I have served them with a home-made tartare sauce and crushed peas on sough dough and it makes for a great lunch or light dinner. Little man loves them too so its a winner all round!

Fancy Fish Fingers
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
15 min
Prep Time
10 min
Cook Time
10 min
Total Time
15 min
For the fish fingers
  1. 4 salmon fillets
  2. 1 egg (beaten)
  3. 1 cup porridge oats
  4. 1 teaspoon smoked paprika
  5. A dusting of any flour of your choice
For the Tartare Sauce
  1. 3 large pickled gherkins, diced
  2. 2 tablespoons capers, roughly chopped
  3. Juice of 1 lemon
  4. Small bunch of fresh parsley, chopped
  5. 1 shallot, diced
  6. 2 heaped tbsp. mayonnaise
For the peas
  1. 2 cups of petit pois, lightly boiled
  2. Handful of mint, roughly chopped
  3. A glug of olive oil
To serve
  1. A small cob of sour dough- 4 slices.
Instructions
  1. Prepare 3 shallow bowls; put some flour in the first, the beaten egg in the second and the oats with paprika into the third.
  2. Slice off the skin of each salmon fillet. Dust in flour, dip in the egg and cover in the oats and paprika mix. Set to one side.
  3. Put a pan on to boil and cook off the peas (you want these to remain firm).
  4. Prepare the Tartare sauce by mixing all the ingredients well. set aside
  5. Once the peas are cooked drain, throw in the mint with a glug of olive oil and use a masher to crush into a rough mash. keep covered to keep them warm.
  6. Place the sour dough on a hot griddle and toast each side.
  7. Whilst the bread is toasting, throw a little butter into a hot pan and place in the salmon fillets. You will need to turn them every few minutes until all sides are golden. Replace butter as required.
To serve
  1. Roughly spoon on the peas on top of the sour dough, place the fillets on top and heap on a good serving of the tartare sauce.
Top-tips
  1. My little fella wasn't a fan of the sauce so I cheated and gave him his with a little ketchup.
  2. If you want to save a few calories then the salmon can be cooked under a hot grill however you wont get a crispy golden crust.
  3. If you want to really indulge switch the sour dough for brioche rolls.
Benefits
  1. High in protein and Omega-3
  2. Low GI
Working.Family.Food http://www.workingfamilyfood.com/
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