Skip to content

Fish Fingers with Rainbow Slaw and Lemon Aioli

 Fish fingers with Rainbow slaw and lemon aioli

Ingredients

600g thin boneless, skinless fish fillets

1/2 cup rice flour

2 tbs sesame seeds

2 x large eggs

Canola or olive oil cooking spray

Lemon wedges, to serve

 

Lemon Aioli

1/4 cup low fat plain Greek-style yoghurt

2 tbs mayonnaise

2 tsp 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 tbs 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, comine 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:

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).

 

Note: We used John Dory fillets but any thin, boneless, skinless fish fillets would be suitable, e.g. snapper or basa.

Nutrients Per Serve

Energy 1991kJ
Total Fat 20.1g
Saturated Fat 3.0g
Monounsaturated Fat 7.2g
Polyunsaturated Fat 7.9g
Protein 41.3g
Carbohydrate 27.5g
Fibre 7.5g
Sodium 386mg
Serves 4
Preparation Time 20 minutes
Cooking Time 20 minutes