Fish fingers - freezer pleasers

Fish fingers

  • serves 4
  • Easy

Have dinner on the table in under 30 minutes with these homemade cook-from-frozen fish fingers. This quick and easy crunchy fish fingers recipe makes for a great family meal

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Ingredients

  • plain flour 2 tbsp
  • smoked paprika 1 tbsp
  • ground cumin 1 tbsp
  • garlic granules 1 tsp
  • chilli powder 1 tsp
  • dried oregano 1 tsp
  • egg 1, beaten
  • panko breadcrumbs 150g
  • chunky skinless cod fillet 500g, cut into thick fingers
  • spray oil

To serve

  • lemon
  • toasted bread roll
  • tartare sauce
  • tomatoes
  • lettuce

Method

  • Step 1

    Mix the flour, paprika, cumin, garlic granules, chilli powder and oregano in a shallow bowl with lots of seasoning.

  • Step 2

    Put the beaten egg and breadcrumbs in two other shallow bowls.

  • Step 3

    Roll the cod pieces first in the spice mix, patting to coat well, then in the egg and finally in the breadcrumbs.

  • Step 4

    Put on a baking-paper-lined tray and freeze.

  • Step 5

    Once frozen you can transfer to a freezer bag and put back in the freezer for another time.

  • Step 6

    To cook from frozen, heat the oven to 200C/fan 180C/gas 6.

  • Step 7

    Put a rack over a baking tray and put the fish fingers on top.

  • Step 8

    Spray with a little oil and cook for 20-25 minutes until crisp and cooked through.

  • Step 9

    Serve with a squeeze of lemon in a toasted white bread roll with tartare sauce, sliced tomatoes and lettuce, if you like.

Nutritional Information

  • Kcals 300
  • Fat 3.9g
  • Saturates 0.8g
  • Carbs 34.5g
  • Sugars 1.1g
  • Fibre 3g
  • Protein 30.3g
  • Salt 0.9g
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