RECIPES > KIDS’ RECIPES
FISH FINGERS WITH VEGETABLE CHIPS
Make your own gluten-free fish fingers with crispy potato and zucchini chips for a healthy dinner kids will love.
Serves 4
Ingredients
-
Egg
1
-
Reduced fat milk
1 tbsp
-
White fish fillets, cut into finger-sized pieces
400g
-
Gluten-free plain flour
2 tbsp
-
Gluten-free breadcrumbs
1 cup
-
Potatoes, peeled and cut into chips
2
-
Medium sweet potato, cut into chips
1
-
Zucchini, cut into chips
2
-
Lemon, cut into wedges
1
-
Vegetable or olive oil spray
Method
STEP 1
Combine the egg and milk in a bowl and beat together. Coat fish pieces in flour, then dip into the egg mixture and then into the breadcrumbs.
STEP 2
Place on an oven tray lined with baking paper and transfer to the fridge. Preheat oven to 220ºC. Line another baking tray. Spread potato and zucchini chips over tray. Lightly spray with oil. Bake in preheated oven for 30 minutes, or until cooked, turning once.
STEP 3
Remove fish from the fridge and spray lightly with oil. Cook for 5-10 minutes depending on the thickness of the fish, or until golden brown and cooked to your liking. Serve with vegetable chips and a wedge of lemon.
Tips
Make crumbed chicken bites by substituting the fish with 400g chicken breast, cut into 3cm cubes. Leftovers can be used in wraps for lunch the next day.
NUTRIENT ANALYSIS
Based on 4 serves, per serve: Energy: 1,620kJ; Protein: 33g; Fat: 7g; Saturated Fat: 1g; Carbohydrate: 44g (3 exchanges)
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