I love fish but I’ve never been able to go down to the fish and chip shop and grab a Friday night meal because, no matter where I go, the oil makes me feel horrible afterwards. This recipe uses only a tiny bit of oil, making it much healthier and much less dangerous as we cook everything in the oven. Lots of kids tell me they don’t like fish but they do like fish fingers… so this is basically one big fish finger!
Ingredients
Baked Fish (serves 4)
- 4 x 100g White Fish Fillet
- 100g Flour, seasoned
- 1 Egg
- 100g Fresh White Breadcrumbs
- 1 Tsp Finely Chopped Parsley
- Vegetable Oil
- 1 Lemon, cut into wedges
Mini Chips
- 600g Baby Potatoes
- Vegetable Oil
- Salt and Pepper
Directions
- Preheat the oven to 200ᵒc.
- Start by preparing the chips: Wash your potatoes and make sure there are no nasty bits on them.
- Cut the potatoes into quarters, lengthways.
- Place the wedges into a large bowl, drizzle over a small amount of oil, season with salt and pepper, and use your hands to mix. Spread out on a lined baking tray.
- Cook in the preheated oven for about 30 minutes until they are soft all the way through. Use a cutlery knife to check.
- To prepare the fish: Combine the breadcrumbs and parsley. To make it super easy – blitz up a few slices of bread with a handful of fresh parsley in a food processor – it’s much fresher than bought breadcrumbs and you won’t have to waste time chopping parsley.
- Spread the seasoned flour onto a plate, lightly beat the egg in a bowl and spread the breadcrumbs out on another plate.
- First, coat the fish in the flour, then dip into the egg and finish by coating in the breadcrumbs.
- Place the fish onto a lightly oiled and lined baking tray.
- Bake in the oven for 10 – 15minutes until golden, crisp and the fish becomes flaky.
