12 Jan Healthy-eating Fish Fingers
In The Wholesome Child, leading pediatric nutritionist Mandy Sacher provides creative and effective strategies and recipes designed to get even the fussiest of eaters to try new, whole foods. Mandy knows that the road to healthy eating doesn’t happen overnight with young children, but that small changes can make a massive difference to the health and well-being of a family.
“I tried for some time to create homemade fish fingers that can wean even the fussiest of eaters off the store bought versions. So many of my clients with fussy eaters have had success with this recipe,” says Mandy.
500g salmon or flathead cut into nugget size pieces (about the size of a dessert spoon)
1 cup (90g) rice breadcrumbs
1/2 cup (60g) almond meal or coconut flour
1/2 cup (60g) arrowroot powder
3 large eggs, lightly beaten
1-2 tbs milk of choice
½ tsp Himalayan rock salt
1-2 tbs coconut oil
In a medium sized bowl, combine the breadcrumbs, almond meal and a sprinkle of the salt and mix together.
In a separate bowl place the arrowroot powder.
In a shallow bowl, combine the milk and egg and whisk together using a fork.
Place the fish pieces on a large plate and lightly sprinkle with salt.
Dip each chunk separately into the arrowroot powder, then into the egg mix and finally into the breadcrumbs. Press down firmly to ensure that each nugget has a thick coating of the breadcrumb mix.
Coat a large frypan with 1-2 tbs coconut oil and set over medium heat.
Place the fish fingers (as many as you can fit) into a single layer. Make sure that the fingers are not touching each other and that there is enough room to turn them over.
Cook for approx 3-4 mins on each side – or until golden brown.
Serving and storing leftovers: Serve warm. Once cooked, can be stored in the fridge for up to 3 days or frozen cooked for up to 4 months.
Tip: For a lunchbox friendly version, be sure to use coconut flour instead of almond meal. These can also be baked instead of fried.
This is an edited extract from The Wholesome Child by Mandy Sacher, available from www.wholesomechild.com.au for $39.99 and in stores nationally.