Recipes
Gino's Home-Made Fish Fingers in a Polenta & Smoked Paprika Crust
'This is my daughter Mia’s favourite way to have fish. Frying fish can be such a messy job, and baking them in the oven is so much healthier for everyone.'
'This is my daughter Mia’s favourite way to have fish. Frying fish can be such a messy job, and baking them in the oven is so much healthier for everyone.'
Cook: 20 Mins
Serves: 4
Price: £2.93 per serving
Nutritional Information
Each 233g serving contains
Energy
4133kj
424kcal
4133kj
424kcal
21%
Fat
16.5g
16.5g
Med
24%
24%
Saturates
3g
3g
Low
15%
15%
Sugars
2.1g
2.1g
Low
2%
2%
Salt
0.68g
0.68g
Low
11%
11%
of your reference intake.
Typical energy values per 100g:
1774kj/424kcal
Typical energy values per 100g:
1774kj/424kcal
Ingredients
500g cod fillets
100g fine polenta
100g fine dried breadcrumbs
2 tsp dried oregano
finely grated zest of 1 unwaxed lemon
2 tsp smoked paprika
2 medium eggs
4 tbsp whole milk
4 tbsp olive oil
fine sea salt
Method
1
Preheat the oven to 190?C/fan 170?C/Gas 5.
2
Cut the cod into 12 fingers.
3
Place the polenta, breadcrumbs, oregano, lemon zest and paprika into a medium bowl. Season with salt and stir to combine, then pour on to a large flat plate.
4
Crack the eggs into a medium bowl and whisk in the milk. First roll the fish in the egg mixture, then in the polenta mixture, ensuring all sides are evenly coated. Place on to a baking tray lined with non-stick baking parchment. Continue until all the fish has been coated.
5
Drizzle the oil over the fish fingers and bake in the middle of the oven for 10 minutes. Carefully turn over the fish fingers and continue to cook for a final 8 minutes.
6
Serve with a crispy salad.