Crisp spiced fish fingers

Gluten Free
Dairy Free
Health score
18%
Crisp spiced fish fingers
25 min.
2
517kcal

Suggestions


If you're on the hunt for a quick and flavorful meal that doesn't compromise on dietary needs, look no further than these Crisp Spiced Fish Fingers! Ready in just 25 minutes, this gluten-free and dairy-free recipe is perfect for both lunch and dinner. Imagine biting into succulent chunks of haddock, coated in a delectable mix of cornflour and polenta, yielding a satisfyingly crispy exterior while maintaining a tender and flaky inside.

What truly elevates this dish is the tantalizing combination of fresh basil and spicy red chilli, bringing a burst of flavor that perfectly complements the fish. A splash of soy sauce and a squeeze of fresh lime juice infuse the dish with an irresistible tang that will keep your taste buds dancing. Plus, when paired with fragrant Thai rice, it's a complete meal that is both healthy and indulgent.

Not only is this recipe a feast for the senses, but it also delivers a balanced caloric breakdown, with a good mix of protein, fats, and carbs, making it suitable for those mindful of their nutritional intake. Whether you’re feeding a family or simply treating yourself, these fish fingers are sure to become a favorite. So grab your frying pan and get ready to whip up a deliciously spiced dish that’s bound to impress!

Ingredients

  • 300 haddock 
  • tsp cornstarch 
  • tsp polenta 
  • tbsp unrefined sunflower oil 
  • 0.5  to 5 chilies red finely sliced
  • 12  basil 
  • tbsp soya sauce 
  • 0.5  lime wedges 
  • 100 rice 

Equipment

  • frying pan
  • kitchen towels

Directions

  1. Cut the fish into pieces approximately 5 x 10cm. Pat dry with some kitchen towel.
  2. Mix the cornflour and polenta on a plate and season with salt and pepper.
  3. Add the haddock and turn to coat in the mixture.
  4. Heat 2 tbsp of the oil in a large frying pan and add the haddock fingers. Cook for 5-8 mins, turning occasionally.
  5. Remove from the pan and drain on kitchen paper. Keep warm.
  6. Wipe out the pan with kitchen towel. Return to the heat and add the remaining oil.
  7. Add the chilli and cook for 1 min, then remove from the heat and add the basil, soy and lime juice.
  8. Cook the rice for 10-12 mins, until tender.
  9. Drain well and serve with the haddock fingers, spicy sauce, lime wedges and a few basil leaves.

Nutrition Facts

Calories517kcal
Protein24.59%
Fat39.02%
Carbs36.39%

Properties

Glycemic Index
125.09
Glycemic Load
24.75
Inflammation Score
-5
Nutrition Score
20.629999782728%

Flavonoids

Hesperetin
1.93mg
Naringenin
0.15mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:516.78kcal
25.84%
Fat:22.13g
34.05%
Saturated Fat:2.31g
14.44%
Carbohydrates:46.42g
15.47%
Net Carbohydrates:45.17g
16.43%
Sugar:1.21g
1.35%
Cholesterol:81mg
27%
Sodium:1831.62mg
79.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.38g
62.76%
Selenium:47.09µg
67.28%
Vitamin E:9.46mg
63.09%
Vitamin B12:2.74µg
45.75%
Phosphorus:441.81mg
44.18%
Manganese:0.75mg
37.37%
Vitamin B3:7.11mg
35.53%
Vitamin B6:0.62mg
31.15%
Vitamin C:17.91mg
21.71%
Potassium:594.43mg
16.98%
Magnesium:59.79mg
14.95%
Vitamin B5:1.26mg
12.6%
Vitamin K:12.9µg
12.29%
Copper:0.21mg
10.36%
Vitamin B2:0.16mg
9.66%
Iron:1.55mg
8.59%
Zinc:1.2mg
8.03%
Folate:31.54µg
7.88%
Vitamin A:325.73IU
6.51%
Vitamin B1:0.09mg
6.25%
Vitamin D:0.75µg
5%
Fiber:1.25g
5%
Calcium:43.29mg
4.33%