Fish Fingers with Rainbow Slaw and Lemon Aioli

A healthy spin on an old favourite – tasty fish fingers, accompanied by a crunchy, colourful, nutrient-packed salad.
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Details
  • Serves 4
  • 16 Ingredients
  • 20 Minutes Prep
  • 20 Minutes Cook
  • Medium
Nutrition
  • Energy 1991kJ
  • Protein 41.3g
  • Fat (total) 20.1g
  • - Saturated Fat 3.0g
  • Carbohydrate (total) 27.5g
  • Fibre 7.5g
  • Sodium 386mg

Ingredients

600g thin boneless, skinless fish fillets

1/2 cup rice flour

2 tablespoons sesame seeds

2 large eggs

Canola or olive oil cooking spray

Lemon wedges, to serve 

 

Lemon Aioli

1/4 cup low fat plain Greek-style yoghurt

2 tablespoons mayonnaise

2 teaspoons lemon juice

1 small clove garlic, crushed 

 

Rainbow Slaw

250g (1/4 small) red cabbage, finely shredded

125g snow peas, thinly sliced lengthways

1 large carrot, coarsely grated

1/2 yellow capsicum, cut into thin strips

3 green shallots, thinly sliced

2 tablespoons French dressing

Method

  1. Preheat oven to 220C (fan-forced). Cut fish into thick strips about 3 cm wide. Combine flour and sesame seeds on a large plate. Whisk eggs in a small bowl.
  2. Line a large oven tray with baking paper. Spray paper with cooking oil spray. Dip fish fingers, one at a time, in beaten egg, then toss in flour mixture to coat. Arrange fish on prepared tray in a single layer. Spray again with cooking spray oil.
  3. Bake in preheated oven for 10 minutes. Remove from oven. Turn fish. Return to oven. Bake a further 5-10 minutes or until fish is light golden and cooked through.
  4. To make rainbow slaw, combine cabbage, snow peas, carrot, capsicum, shallots and French dressing in a large bowl. Toss well.
  5. To make lemon aioli, mix yoghurt, mayonnaise, lemon juice and garlic in a small bowl.
  6. Serve fish fingers with rainbow slaw and lemon aioli. Garnish with lemon wedges.

 

Tasks for ‘kids in the kitchen’:

Combine flour and sesame seeds on a large plate (Step 1).

Whisk eggs in bowl (Step 1).

Dip fish in egg and toss in flour (Step 2).

Make lemon aioli (Step 5).

 

Dietitian Notes / Recipe Tips

Any thin, boneless, skinless fish fillets would be suitable for this recipe, such as John Dory, snapper or basa.

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Provider Acknowledgement

Recipe and image Sourced from Healthy Kids at https://www.healthykids.nsw.gov.au/recipes/fish-fingers-with-rainbow-slaw-and-lemon-aioli.aspx

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