Healthful ‘breaded’ fish

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Ingredients

Serves 4

100g oats
25g nut
2 pinches salt
1 pinch paprika
Grind black pepper
25g buckwheat or plain flour, in a wide bowl
1 egg whisked with a tablespoon water, in a wide bowl
2 tablespoons rapeseed oil
4 skinned fillets of white fish (Pollock, unsmoked haddock, coley or cod)

Timings

Prep time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes

Healthful breaded fish

I love cooking fish and chips for my kids this way. I’ve always had a thing about breaded fish… probably because I don’t eat bread. But there is no denying that kids love breaded fish. And here is a super healthful version using oats and nuts instead of breadcrumbs. These are higher in fibre and protein and will keep their little bodies going for longer.

Method

Preheat the oven to 180/350/gas 4.

In a food processor, blitz the oats, nuts, salt and paprika to a fine crumb and tip it out into a wide bowl, big enough to place the fish fillets in.

Prepare the fish by repeating the following steps: Place the fish in the flour bowl and cover the fish all over with flour, then dip it in the egg bowl and coat. Finally dip it in the oat mix and coat evenly on both side. Place to the side on a plate and repeat with the next fillet.

Once you have completed the crusts, heat the oil over a high heat in a large frying pan. Place the fish in and cook until golden on both sides. Line a baking tray with baking parchment and once golden, place the fish on the tray. Cook in the oven for 5-10 minutes. Thick pieces of cod may need a further 5 minutes in the oven.

You can tell once the fish is cooked as the flesh will be white (not translucent) and it will flake apart if you touch it firmly with a fork.

Serve with new potatoes or homemade chips, peas and a wedge of lemon.

DOWNLOAD OR PRINT RECIPE HERE.