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
