Fish fingers & mushy peas

Vegetarian
Health score
20%
Fish fingers & mushy peas
25 min.
4
441kcal

Suggestions


Are you looking for a delightful dish that brings together the comforting crunch of fish fingers and the vibrant freshness of mushy peas? This quick and easy recipe, perfect for a lunch or a cozy dinner, will impress your family or guests with its delicious flavors and textures. In just 25 minutes, you can prepare a plateful of golden, crispy fish fingers, paired with creamy, buttery mushy peas that are infused with zesty lemon and refreshing mint.

Imagine taking a bite of the crispy exterior, revealing perfectly cooked fish that is moist and tender on the inside. The pairing with mushy peas creates a satisfying contrast, making each bite a delightful experience. This dish is not only visually appealing but also packed with nutrients, offering a balanced meal that everyone will enjoy. Packed with fiber, vitamins, and wholesome ingredients, it’s a meal you can feel good about serving.

Whether you’re enjoying it as a main course for dinner or a fulfilling lunch, fish fingers and mushy peas are a nostalgic treat that’s sure to please. And as a bonus, this recipe serves four, so it's ideal for family gatherings or casual get-togethers. So, roll up your sleeves and get ready to whip up this mouthwatering dish that combines simplicity with gourmet flair. Your taste buds are in for a treat!

Ingredients

  • 200 breadcrumbs fresh fine
  • knob butter 
  • large eggs 
  •  lemon zest cut into wedges
  • small handful mint leaves shredded finely
  • 400 peas frozen
  • 50 flour plain
  • tbsp vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Slice the fish into 12 fingers, eachabout 3cm thick.
  2. Put the seasoned flour,egg and breadcrumbs into 3 separateshallow bowls. Dust the fish pieces firstin the flour, then coat well in the egg, andcover completely in the breadcrumbs.Put on a plate and chill for 15 mins.
  3. Heat the oil in a large frying pan.
  4. Addthe fish fingers and fry for 8 mins, turningoccasionally, until golden and cookedthrough. Meanwhile, add the peas toa small pan of boiling water. Cook for4 mins until really tender.
  5. Drain, tipinto a bowl with the butter, zest andmint, and roughly mash with a potatomasher. Season to taste and keep warm.
  6. Serve the golden fish fingers with agenerous spoonful of mushy peas, lemonwedges and new potatoes, if you like.

Nutrition Facts

Calories441kcal
Protein13.67%
Fat31.51%
Carbs54.82%

Properties

Glycemic Index
42.33
Glycemic Load
10.76
Inflammation Score
-8
Nutrition Score
23.042174002399%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.31mg
Hesperetin
0.1mg
Apigenin
0.05mg
Luteolin
0.13mg

Nutrients percent of daily need

Calories:441.03kcal
22.05%
Fat:15.43g
23.74%
Saturated Fat:4.82g
30.14%
Carbohydrates:60.41g
20.14%
Net Carbohydrates:51.88g
18.87%
Sugar:8.92g
9.91%
Cholesterol:57.79mg
19.26%
Sodium:423.16mg
18.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.07g
30.13%
Vitamin B1:0.85mg
56.97%
Vitamin C:42.25mg
51.22%
Manganese:0.97mg
48.5%
Vitamin K:41.05µg
39.09%
Folate:148.74µg
37.19%
Fiber:8.53g
34.11%
Selenium:22.54µg
32.2%
Vitamin B3:6.18mg
30.9%
Vitamin B2:0.46mg
26.94%
Iron:4.75mg
26.38%
Phosphorus:230.92mg
23.09%
Vitamin A:1006.93IU
20.14%
Copper:0.34mg
16.76%
Magnesium:59.88mg
14.97%
Zinc:2.23mg
14.89%
Calcium:131.07mg
13.11%
Vitamin B6:0.26mg
13.01%
Potassium:381.98mg
10.91%
Vitamin E:0.99mg
6.6%
Vitamin B5:0.64mg
6.4%
Vitamin B12:0.3µg
4.92%
Vitamin D:0.25µg
1.67%