Gluten Free, High-Protein
Flaxseed and cereal coated fish fingers
20 mins
Intermediate
2 Servings
We take a classic fish finger or stick and give it a makeover, using protein-rich cod and use flaxseed and a non-sweetened breakfast cereal as crumbs, and with our pea puree, it's a nutrition powerhouse kids will love.
Brilliant Bases Used In This Recipe
About This Recipe
In this dish, we take a classic fish finger or fish stick and give it a makeover. First up is the choice of fish, preferably a meaty white one like cod or haddock and preferably sustainably sourced. Cod is super high in protein and low in calories, while also a good source of omega 3 fats.
The ideal cut is a centre (loin), skinned and pin-boned so no one is having to put anything they don’t like in their mouths – important when looking at family friendly dishes the kids can also enjoy.
We’ve gone for 100g per serving, as this gives a nice crumb-to-flesh ratio. That crumb comes in the form of a blend of omega-3 rich flaxseed and any sugar-free cereal of choice, though cornflakes and rice krispies work well as they give the fish a golden colour, not unlike that found in a traditional fish finger/fish stick.
Simply blend it to a fine crumb and coat as per the instructions below. To keep the dish low in additional fats, we are also using a light oil spray, preferably olive oil based. Our pea purée is a lovely simple additional accompaniment to the fish in the traditional style.
And we suggest you serve it with your favourite Elevated chips/fries/wedges – see the video recipe below.
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Ingredients
2 x 100g/4oz cod fillets
5tsp flaxseeds
5tsp cornflakes
1 x egg white lightly whipped
100g/4oz frozen peas
100g/4oz stock
5tsp butter
Nutrition Per Serving
Calories
328
Fats
20G
Carbs
21G
Protein
22G
Method
Pre-heat the oven to 200C/400F (fan) or 220C/430F (convection)
Bring the stock to a rapid boil and add in the frozen petit pois or garden peas
Boil without a lit on for 4-5 minutes until the pea skins are soft
Add a small amount of organic butter and then stick blend immediately
Serve as is, or run through a sieve to make sure it’s extra smooth (If you want to make this well in advance, chill quickly over ice and then place in the fridge until ready for use)
Blitz the cereal and flaxseeds in a blender with a pinch of salt
Lightly whisk the egg white in a bowl
Tip the crumb on to a plate and spread out
Add a fillet of fish to the crumb and coat initially on all sides by flipping over and moving gently
Once covered, lift out and lightly shake to remove any excess
Place this fillet in the egg white. Using a fork to help, move and flip over to ensure it is fully coated, then lift out allowing excess egg white to drop back in the bowl
Place the fillet back in the crumb and once again move and flip over to ensure it is fully coated
Lay on a lightly oiled non-stick baking sheet, then lightly spray with olive oil
Repeat for the second fillet
Cook in the oven for 8-10 minutes depending on the depth of the fillet
Serve alongside our Elevated skin-on oven chips, ketchup and pea puree
