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Sesame-crunch fish fingers with broad bean and yoghurt sauce
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Prep Time:
15 minutes
Cook Time:
15 minutes
Total Time:
30 minutes
Crispy fish fingers made healthy and delicious for a satisfying snack.
Ingredients:
  • 100g day-old wholemeal bread (crusts on), chopped
  • 40.00 ml chopped parsley
  • 2 tsp finely grated lemon rind
  • 50g (1/3 cup) wholemeal plain flour
  • 2 eggs, lightly whisked
  • 300g flathead or other firm white fish fillets, cut into 8cm pieces
  • 60ml (1/4 cup) light olive oil
  • 200g frozen broad beans
  • 200g reduced-fat natural yoghurt
  • 40.00 ml chopped fresh dill
  • 20.00 ml chopped fresh mint
  • 1 garlic clove, peeled
Instructions:
  • For the sauce, microwave broad beans in a heatproof bowl, covered, on high for 3 minutes or until tender. Cool quickly under cold running water, peel, then blend with the rest of the sauce ingredients in a food processor until smooth. Season with pepper to taste.
  • Pulse bread into fine crumbs in a food processor. Combine with sesame seeds, parsley, and lemon zest in a bowl.
  • Spread a layer of flour on a plate. Crack the egg into a bowl. Coat the fish with flour, shaking off any extra. Dip each piece of fish into the egg, then into the crumb mixture for an even coating.
  • In a frying pan over medium heat, sizzle half of the oil. Sear half of the fish, flipping once, for 2-3 minutes until beautifully golden and fully cooked. Repeat with the rest of the oil and fish. Drain on paper towels before serving with broad bean and yogurt sauce.

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