Spicy fish fingers with tomato & bean salad
I OFTEN coat my homemade fish fingers with just seasoned, beaten egg, rather than with flour and egg and breadcrumbs to both simplify the process and cut back on the refined carbs. It works a treat. In this spicy version, I’ve used curry powder, too. I serve these delicious fish bites with a well-seasoned tomato and bean salad, instead of the inevitable tomato ketchup – it’s more filling and much better for you!
SERVES 4
About 600 g skinless white fish fillet, such as pollock, coley, sustainable (MSC-certified) cod or haddock 2 tbsp curry powder 2 eggs Vegetable oil, for frying
FOR THE TOMATO AND BEAN SALAD
500 g ripe, sweet tomatoes (any size) 1 red onion, halved and thinly sliced 400 g tin white beans, such as haricot or cannellini, drained and rinsed
½ cucumber (about 200 g), diced into 1 cm cubes (optional)
1 medium-hot fresh red chilli, deseeded and sliced
A small bunch of parsley, leaves picked and chopped (optional) 2 tbsp olive oil 1 tbsp red wine vinegar or raw cider vinegar Garlic (about ¼ clove), finely grated Sea salt and black pepper START with the salad. Roughly chop the tomatoes or, if you’re using cherry tomatoes, just halve or quarter them. Put them into a large bowl and add the rest of the salad ingredients, seasoning with a pinch of salt and a twist of pepper. Tumble everything together gently then leave to sit while you make the fish fingers. Cut the fish into large fingers, allowing 4 or 5 per person. Place the fish on a large plate and scatter over the curry powder, a pinch of salt and a twist of pepper. Turn the fish in the spices to coat it evenly. Break the eggs into a bowl, season with salt and pepper, and beat together. Put a large, non-stick frying pan over a medium heat and add enough oil to cover the base in a thin film. Have ready a plate lined with kitchen paper. When the oil is hot, dip a piece of fish into the egg to coat, let the excess drain off, then lay it in the hot frying pan. Repeat with the rest of the fish, cooking it in a couple of batches and adding an extra dash of oil to the pan if needed. Fry the fish fingers for 2-3 minutes on each side, until cooked through. Lift out onto the paper-lined plate. As soon as all the fish fingers are done, bring them to the table, along with the tomato and bean salad, and tuck in.