Make fish fingers posh for lunch- serve with a side salad
Prep Time 10 minutes
Cook Time 6 minutes
Course Salad
Servings 4
Calories 287 kcal


  • 250-350 g 8-12oz pollock, cod or haddock fillets
  • 75 g dried breadcrumbs
  • 40 g 1½oz Parmesan, finely grated
  • 3 tbsp plain flour
  • 1 large egg lightly beaten
  • 3 tbsp olive oil for frying


  • Cut the fish into chunky finger shapes. Mix together the breadcrumbs and Parmesan in a shallow dish. Pour the egg into a small or medium-sized bowl
  • Lightly dust each fish finger in flour, then dip into the egg so they are completely coated. Immediately coat all over in the Parmesan and breadcrumb mixture, patting it onto the fish so that it sticks. The fish fingers can be left in the fridge for a few hours at this stage.
  • Heat the olive oil in a large frying pan over a medium heat, and then fry the fish fingers for about 3 minutes on each side until they are golden and crunchy. Try to avoid turning them too soon or too often, as the crumb coating is likely to fall off the fish. Serve the fish fingers with mashed potato, chips, vegetables or salad, and a dollop of ketchup, mayonnaise or a squeeze of lemon juice over the top.


Calories: 287kcalCarbohydrates: 18gProtein: 18gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.01gCholesterol: 81mgSodium: 447mgPotassium: 245mgFiber: 1gSugar: 1gVitamin A: 173IUCalcium: 167mgIron: 1mg
Keyword Lunch, Salad
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