FISH FINGERS with SMASHED PEAS
Cook Ahead by Justine Schofield

Homemade fish fingers are a delicious and healthy alternative to storebought versions. I use panko breadcrumbs for maximum crunch and because they freeze really well. Be sure to double-batch this recipe to have on hand for a super-fast dinner – no thawing is required, simply cook from frozen. They’re also great served with tzatziki instead of tomato sauce.

Serves 4

INGREDIENTS

130 g (1 cup) frozen baby peas
750 g white-fleshed fish fillets (I love ling, murray cod, flathead, monkfish), skin removed and pin-boned
150 g (1 cup) plain flour
2 eggs
2 tablespoons full-cream milk
120 g (2 cups) panko breadcrumbs
25 g (1/4 cup) freshly grated parmesan
salt flakes (optional)
vegetable oil, for shallow frying, or olive oil spray

RECIPE

Bring a small saucepan of water to the boil, add the peas and cook for 1–2 minutes. Drain and roughly blitz with a hand-held blender or mash with a fork. Set aside.

Cut the fish fillets into 3 cm x 8 cm ‘fingers’ or into any small bite-sized shape you like.

Make a small production line. Place the flour in a shallow bowl, then whisk the eggs and milk together in another bowl and finally combine the breadcrumbs and parmesan in a third bowl.

Season the fish with salt, if using, then coat in the flour. Shake off the excess, drench the fish in the egg mixture, then evenly coat with the breadcrumbs, pressing them into the fish so they stick.

Heat the vegetable oil in a large frying pan over medium heat. Add the fish fingers and fry for a minute on each side or until crisp, golden and cooked through. Alternatively, lightly spray the fish with olive oil spray and place on a baking tray lined with baking paper. Bake in the oven preheated to 200°C fan-forced for 20 minutes or in an air fryer for 6–8 minutes.

Serve the fish fingers with the smashed peas, chips and tomato sauce, if desired.