+ 700 Kcal
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dinner

Fish Fingers and Vegetables

  • Cooking time10 to 30 mins
  • Preparation time10 to 30 mins
  • Serves 1
  • nf

Method

  • Preheat the oven to 190C
  • Mix the olive oil, courgette and broccoli together and place on a baking tray in the oven to roast for 30 minutes
  • Meanwhile place the flour on a plate, and the egg in a shallow bowl. Add the oats to a separate bowl adding a few drops of hot sauce (if you are using) and mix well
  • Roll each piece of fish in the flour, then dip in the egg, allowing any excess to drip back into the bowl and then into the oats until thoroughly coated. You may need extra egg or flour depending on how well they coat
  • Place the fish pieces on a non-stick baking tray and drizzle with oil
  • Cook in the oven for 15-20 minutes or until thoroughly cooked and the coating is crisp. Add the kale to the courgette and broccoli. Keep an eye on the vegetables so they do not overcook.
  • Serve the fish fingers and roasted vegetables together

Ingredients

  • 1 fish fillet (any you like), cut into ‘fingers’
  • 125g oats
  • 1 egg (beaten)
  • 2tbsp plain flour
  • 1 tbsp olive oil
  • Hot sauce to taste (optional)
  • 1/2 courgette, chopped
  • 5 broccoli florets
  • 2 handfuls of kale