Recipes · British · Seafood
Fish Fingers
One serving has 351 kcal and 28 g protein, and at least a fifth of a woman's daily need of selenium (101%), cobalamin (57%), phosphorus (48%), thiamin (38%), niacin (34%) and choline (33%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (186 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten
Ingredients
- 120 g Cod, raw
- 10 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 10 g Vegetable oil
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Cut the cod fillet into finger-length strips and season lightly with the salt and pepper.
- Set up three shallow dishes: the flour in one, the beaten egg in the second, and the breadcrumbs in the third.
- Dredge each strip in flour, dip in the egg, then coat thoroughly in breadcrumbs, pressing gently so they stick.
- Arrange the strips on a baking tray lined with parchment and drizzle with the oil.
- Bake at 200°C (400°F) for 12-15 minutes, turning once halfway, until golden and the fish flakes easily and is opaque all the way through (at least 63°C/145°F).
- Serve hot, with peas and mashed potato or in a sandwich.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 351 kcal | 17% |
| Carbohydrates | 25.9 g | |
| Water | 116 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 28.3 g | 59% |
| Tryptophan | 0.33 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.3 g | |
| Methionine | 0.78 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.5 g | |
| Histidine | 0.79 g | |
| Fat | 14.1 g | |
| Monounsaturated | 3.4 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.08 g | |
| Omega-6 | 5.9 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 126 mg | |
| Calcium | 78.7 mg | 8% |
| Copper | 0.13 mg | 14% |
| Iron | 2.5 mg | 14% |
| Magnesium | 54.1 mg | 17% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 336 mg | 48% |
| Potassium | 586 mg | 12% |
| Selenium | 55.6 µg | 101% |
| Sodium | 470 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 62.9 µg | 16% |
| Cobalamin (vitamin B12) | 1.4 µg | 57% |
| Choline | 141 mg | 33% |
| Vitamin A | 46.5 µg | 7% |
| Vitamin C | 1.2 mg | 2% |
| Vitamin D (D2 + D3) | 59.6 IU | 10% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 20.6 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.