Sesame-crunch fish fingers with broad bean and yoghurt sauce

Cooking Fish Sesame-crunch fish fingers with broad bean and yoghurt sauce

These crunchy fish fingers have been given a healthy, wholesome makeover in this tasty snack idea.

Lables: High fibre Low carb Low sodium Low sugar Peanut free Shellfish free Tree nut free
  1. To make the sauce, place broad beans in a heatproof bowl. Cover and microwave on high for 3 minutes or until just tender. Refresh under cold running water. Peel. Place in a food processor with remaining sauce ingredients and process until well combined. Season with pepper.
  2. Process bread until fine crumbs form. Transfer to a bowl and stir in sesame seeds, parsley and lemon rind.
  3. Place flour on a plate. Place egg in a bowl. Coat fish in flour. Shake off excess. Dip the fish, 1 piece at a time, into egg then into crumb mixture to coat.
  4. Heat half the oil in a frying pan over medium heat. Cook half the fish, turning, for 2-3 minutes or until golden and cooked through. Repeat with the remaining oil and fish. Transfer to paper towel to drain. Serve with broad bean and yoghurt sauce.

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100g day-old wholemeal bread , chopped
2 tbsp sesame seeds
2 tbsp chopped continental parsley
2 tsp finely grated lemon rind
50g wholemeal plain flour
2 eggs, lightly whisked
300g flathead or other firm white fish fillets, cut into 8cm pieces
60ml light olive oil
200g frozen broad beans
200g reduced-fat natural yoghurt
2 tbsp chopped fresh dill
1 tbsp chopped fresh mint
1 tbsp lemon juice
1 garlic clove, peeled

Adv

Autors
Preparation time
15
Cooking time
15
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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