Finger-licking fish fingers

Fish is without doubt one of the healthiest foods. Not only is fish tasty, but it is high in protein, low in fat and an excellent source of omega 3 fatty acids. Research shows that eating fish about one or two servings a week may greatly reduce the risk of diseases such as childhood asthma and prostate cancer.

Healthy benefits

• Eating fish during pregnancy may help reduce the risk of delivering the baby prematurely
• Fish rich in omega 3 fatty acids contributes to the good health of brain tissue and the eyes
• Eating fish weekly reduces the risk of heart disease and stroke by reducing, blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting the good cholesterol
• Eating fish may lower the risk of developing dementia and Alzheimer’s disease later in life.
• People who regularly eat fish have a lowered risk of depression (depression is linked to tow levels of omega 3 fatty acids in the brain)
• Fish helps diabetics manage their blood sugar levels better
• Regular fish, consumption may relieve the symptoms of rheumatoid arthritis and autoimmune disease
• Children who eat fish are less likely to develop asthma
• Breastfed babies of mothers who eat fish have better eyesight

These homemade fish fingers are nutritious and tasty and perfect for the children. You will need:

• 400g fillets of fish, partially thawed
• 120g breadcrumbs
• 2 tbsp grated parmesan cheese
• 1 tsp grated lemon peel
• 1/2 tsp paprika
• 1/2tsp dried thyme
• 150 ml double cream
• 1 egg
• 100 ml plain flour
• 100 ml vegetable oil
• Salt
• Kitchen paper

Directions

• Cut the fillets into strips and set aside
• Place the breadcrumbs in a bowl, and season with some salt. Add the parmesan cheese, lemon peel” paprika and: thyme and mix them together thoroughly
• In a separate bowl, pour in the egg and the cream. Beat them together with a fork
• Put the flour in a bowl ready to coat the fish
• Lightly dust the fillets in the flour then dip them into the egg and cream and finally coat with the breadcrumb mixture
• In a frying pan, heat the vegetable oil over moderate heat. When hot, place the fingers in the pan, Turn them over and cook until the, fish flakes easily and the breadcrumbs are a golden brown
• Take them out with a slotted spoon and place on kitchen paper to drain off excess oil and serve

Shopping and cooking tips

• Buy fish from reputable sources
• Fresh fish should have bright, clear and shiny eyes, Scales should be shiny and cling tightly to the skin. Gills should be bright pink or red
• Choose fillets that are moist. Look for firm fish that springs back when you press gently with your finger.There should be no “fishy” smell
• Fillets should have a fresh, cut, moist appearance with no browning or dryness around the edges. Unpackaged fish should be rinsed under cold, running water and patted dry with paper towel then stored in the coldest part of the refrigerator,
• Never refreeze thawed fish
• After buying, store frozen fish in the freezer immediately you get home,
• Ensure there are no tears or holes in the packaging
• Bones in cooked fish can be frustrating, Choose fish with bigger bones
• If fish smells “fishy,’ place it in a shallow dish; add milk blended with a tablespoon or two of fresh lemon juice,
• Cover tightly and refrigerate for 1 hour
• Add thin slices of lemon to the pan while frying fish to eliminate fishy odour
• To get rid of odour while cooking fish, add 2 tablespoons of vinegar to 2 cups of water and then simmer it in a small saucepan while the fish is cooking
• Eliminate fish odour from your hands by rubbing them with a piece of fresh lemon.

END: PG 31 /40