Fish Fingers

These are almost as fast as opening a package of fish sticks, but you’ll know what’s in them, instead of getting too much salt, fat, sugar, and unpronounceable food additives.

Makes 4 servings

Kitchen equipment:

  • Baking sheet, lightly-oiled OR lined with parchment paper
  • Measuring cups & measuring spoons
  • 2 large shallow bowls
  • Cutting board, cutting knife
  • Fork, whisk
  • Paper towels
  • Metal spatula or tongs

Ingredients:

  • 14 oz (400 g) cod fillets, or other firm, white fish
  • ¾ cup fine cornmeal or polenta
  • 2 tsp Cajun spice mix OR Old Bay seasoning (optional)
  • 1 egg, beaten
  • Salt & pepper
  • Oil for pan (unless you’re using parchment paper)
  • Lemon wedges for serving

Instructions:

1. Preheat oven to 400˚F.

2. Rinse and pat the fish dry with paper towels. Cut into strips about ¾ inch wide.

3. Mix the cornmeal or polenta, optional seasoning, and salt & pepper together in a large shallow bowl. Put the beaten egg in another shallow bowl.

4. One at a time, dip each fish strip into the beaten egg and then roll it in the cornmeal mixture until evenly coated. Place it on the prepared baking sheet. Repeat with all the fish strips, leaving a little space around each one on the baking sheet.

5. Put in the oven and bake for 4-5 minutes. Turn them over and bake for another 4-5 minutes, or until lightly golden and cooked through. Fish looks white all the way through when it is cooked.

6. Serve with lemon wedges.

Adapted from: Kids’ Fun & Healthy Cookbook, Nicola Graimes (2007)

IMG_5248

We served our fish fingers with mashed potatoes and roasted carrots.

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4 thoughts on “Fish Fingers

  1. Pingback: Lunch Club #4 |

  2. Pingback: Thursday Lunch Club, #3 |

  3. Pingback: Halifax Supper Club, September 2015 |

  4. Pingback: Lunch Club #4, 2016 | Club Inclusion Cooks

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