Sesame-crunch fish fingers with broad bean and yoghurt sauce

Recipes / Fish

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

Recipe «Sesame-crunch fish fingers with broad bean and yoghurt sauce» presented in category Recipes / Fish, to prepare this dish you will need no more 15 minutes. To make this dish at home by prescription from the author Gomer would need: 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.

Ingredients:

  • 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 

Instructions

  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.