Fish and Seafood 4.8

Sesame Coconut Fish Fingers with Mushy Peas, Broad Beans and Edamame

Fish fingers with a twist. We add shredded coconut and sesame seeds to the breadcrumb coating and add edamame and broad beans to our mushy peas for ex...tra diversity. Learning how to coat food in breadcrumbs is a skill worth mastering - it enables you to have healthier versions of fried foods at home. Read more Fish fingers with a twist. We add shredded coconut and sesame seeds to the breadcrumb coating and add edamame and broad beans to our mushy peas for extra diversity. Learning how to coat food in breadcrumbs is a skill worth mastering - it enables you to have healthier versions of fried foods at home.

Overview Ingredients Method

Prep time

20 mins

Cook time

15 mins

FREEZER FRIENDLY

Yes

SHELF LIFE

3 days (uncooked)

Why is this healthy?

Diet

Pescatarian

Contains

Eggs, Fish, Soy, Gluten

Why is this healthy?

NUTRITION PER SERVING (Read more)

27g

Protein

287kcal

Calories

Total Fat

25g

Carbs

Sugars

Fibre

Protein: 27g; Calories: 287kcal; Total Fat: 9g; Carbs: 25g; Sugars: 4g; Fibre: 8g; Calcium: 91mg (7%); Iron: 4mg (22%); Magnesium: 85mg (20%); Potassium: 702mg (15%); Sodium: 108mg (5%); Vitamin B1: 1mg (83%); Vitamin B12: 1.3mcg (54%); Vitamin D: 1mcg (5%); Vitamin E: 1.2mg (8%); Vitamin B9: 247mcg (62%); Vitamin A: 66mcg (7%); Vitamin C: 27mg (30%); Zinc: 2mg (18%); Vitamin K: 38mcg (32%); Copper: 0.4mg (44%); Vitamin B2: 0.3mg (23%); Vitamin B3: 5.2mg (33%); Vitamin B6: 0.3mg (18%); Phosphorus: 348mg (28%)

Why is this healthy?

Diet

Pescatarian

Contains

Eggs, Fish, Soy, Gluten

Ingredients

Serves 4

For the fish fingers

panko breadcrumbs

desiccated coconut

toasted sesame seeds

black, white or a mix

white flour

seasoned with salt and pepper

eggs

beaten

cod fillet

cut into 4cm thick "fingers." Lightly dab with a piece of kitchen roll to ensure crispy fish.

For the vegetables

peas (frozen)

edamame (frozen)

broad beans (frozen)

mint

roughly chopped

lemon

juiced plus more for serving

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Method

Gather and prepare your ingredients.

Mix together the panko breadcrumbs, coconut and sesame seeds.

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Sesame Coconut Fish Fingers with Mushy Peas, Broad Beans and Edamame

Ingredients

Method

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