Tag Archives: eat more vegetables

Broccoli fish fingers: get that veg in.

Fish fingers are always a sure-fire hit in our household. I usually make them plain and serve with veggies but wanted to sneak extra veggies into the teething boy. When he feels under the weather he just hands me his vegetables off his plate. Monkey.

So I blitzed up half a head of broccoli and rolled the fish in it before adding the breadcrumbs. It was a bit messy but making your own fish fingers always is. However they taste SO MUCH BETTER than the bought ones. Plus I used gluten free breadcrumbs so they were suitable for me 🙂

“The J boy hoovered these up, saying NumNumNumNum”

Dietitian UK: J Boy eat Broccoli fish fingers

BROCCOLI FISH FINGERS

Serves 4

20 mins preparation and 20 minutes cooking time

INGREDIENTS:

1/2 head broccoli

4 fillets fish (I used half salmon, half haddock)

2 tbsp flour (gluten free if needed)

2 eggs

Breadcrumbs (gluten free if needed)

 

INSTRUCTIONS:

Finely chop the broccoli, as finely as you can. Alternatively blitz it in a food processor.

Defrost the fish if it is frozen and slice into fingers.

Put the flour and eggs into 2 seperate bowls and the breadcrumbs and broccoli onto 2 plates.

Dip the fish into the flour, then the egg.

Roll in the broccoli, the dip back in the egg and roll in the breadcrumb. Pat the breadcrumb down all over it.

Repeat with all the fish.

Place on a baking tray and either cook straight away or if you can leave to firm up in the fridge first.

Cook at Gas Mark 5 for 20 minutes.

Dietitian UK: Broccoli fish fingers 1

Courgette Pancakes (WF/GF)

I’m on a mission to find new ways to get veggies into the boy. He likes veggies and on a good day will eat pretty much anything. However when he is under the weather or teething he pulls a right face and hands it all right back to me. Which is frustrating. I find as a general rule he isn’t as keen when he is given large chunks of vegetables on the side of a meal. What he really gets on well with is having small pieces of vegetables mixed in something. All well and good, but it can leave me scratching my head a lunchtimes.

Lunch in our house is often a quick, thrown together, snack type meal – typically with vegetables on the side. So today I tried out adding grated courgette to my pancake recipe. OH MY DAYS. This was good. Amazingness in a pancake. Miss K doesn’t like courgette but will tolerate it if I grate it. She ate these up, asked for more and gave me a pass mark.

The boy looked at them and snarfed them up. Then asked for his train book “Choo Choo” Top marks I think.

 Dietitian UK: Courgette Pancakes

“Mummy you can make these again”  Miss K.

 

Courgette Pancakes
Serves 4
A quick lunchtime recipe that boosts the veggies up. Can be bulk cooked and frozen.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
162 calories
30 g
49 g
2 g
5 g
1 g
126 g
37 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
126g
Servings
4
Amount Per Serving
Calories 162
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 49mg
16%
Sodium 37mg
2%
Total Carbohydrates 30g
10%
Dietary Fiber 1g
5%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
15%
Calcium
11%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 130g rice flour (can use plain flour too)
  2. 1 tsp baking powder
  3. 1 egg
  4. 120ml milk
  5. 1 grated courgette
Instructions
  1. Mix the flour and baking powder together.
  2. Now add the egg and milk, beat together.
  3. Grate the courgette into the mix and stir in.
  4. Heat a pan or griddle plate until it is steaming hot.
  5. Wipe a small amount of oil on a piece of kitchen roll around the pan.
  6. Pour a ladle of pancake batter in and cook for a few minutes on each side.
Notes
  1. Super tasty when eaten warm with a little cheese on top!
  2. Will freeze well.
beta
calories
162
fat
2g
protein
5g
carbs
30g
more
Dietitian UK https://www.dietitianuk.co.uk/