https://www.lifestylefood.com.au/recipes/4443/fast-n-fab-fish-fingers-with-mash-and-peas

LifestyleFOOD.com.au

Very popular with the kids - they won't know the mash isn't potato! Try adding fresh mint to the water when boiling the peas.

Ingredients

  • 1 large cauliflower, cut into about 8 pieces

  • 450g/3 cups frozen peas

  • 2 tbsp olive oil or groundnut (peanut) oil

  • 1 large free-range egg

  • 4 tbsp fine oatmeal

  • Freshly-ground black pepper

  • 2 large fillets of boneless white fish, such as cod, plaice, hoki etc

  • 1 tsp creamed horseradish

  • 1 tsp olive oil-based spread

  • Lemon wedges to serve

Method

  • 1.

    Steam, boil or microwave the cauliflower until tender and set aside to drain really well.

  • 2.

    Boil or microwave the peas - these only take a few minutes - and then drain and keep warm.

  • 3.

    Heat the oil in a large pan. Whisk in the egg. Put the oatmeal on a plate and mix in some black pepper.

  • 4.

    Cut the fish fillets into 'fingers' and dip first in the egg then roll in the oatmeal and fry for a couple of minutes until cooked. Keep warm in the oven.

  • 5.

    Mash the cauliflower as you would potato, mixing in the creamed horseradish, olive oil-based spread and black pepper, and serve with the lemon wedges.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 321kj
  • Fat Total 12g
  • Saturated Fat 2g
  • Protein 24g
  • Carbohydrate 30g
  • Sugar 10g
  • Sodium 507mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

Powered by

Metric Converter

Tell us what you think in the comments below

 
 

Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings