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Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Broccoli fish fingers: get that veg in.

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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

Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Fish Kebabs with cumin scented rice and avocado salsa.

3 Comments

So I may have surpassed myself. This was AMAZING. 

Dietitian UK: Fish Kebab 2

We went to a BBQ on Sunday and these are what I had planned to make and then I ran out of time. The idea had been pinging around in my head for a few days, today it unravelled turning into a salsa and tasty rice too. If, like me, you are not keen on BBQ food why not try these lovelies out next time. I know I will be popping them on the BBQ this summer for sure.

Miss K “Yum Yum, more avocado please”

Hubby “Tantilising on the tastebuds” he was trying to be clever I think 😉

This came about as I was once again looking for a new way to get more fish into our meals. I used a mixture of white and oily fish in this recipe, both worked well. The salsa in this particularly made it for me. Really zingy and it just brings the whole meal together. 

Dietitian UK: Fish Kebab 3

Top tips:

  • Make sure you cut your veggies chunkily enough so they can be threaded onto the skewers, but not so chunky that they take forever to cook. Our courgettes were undercooked, fortunately we like crunchy veggies in our house.
  • You can make the skewers in advance ready to cook later on, but make sure you do not throw the left over marinade away.

Dietitian UK: Fish Kebabs Cooking on the Griddle

Nutrition Info:

Most of the fat in this recipe is the heart healthy monounsaturated form, with a medium amount coming from polyunsaturated fats and just a small amount from saturated fat.  The avocado and oily fish provide these heathy fats which are needed by the body and the brain.

Fish Kebabs with Scented rice and Avocado salsa
Serves 3
A fabulous way to encourage the family to eat more fish, omega 3's and monounsaturated fats with fresh flavours and a zing. A great heart healthy recipe.
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Prep Time
20 min
Cook Time
15 min
Prep Time
20 min
Cook Time
15 min
681 calories
83 g
96 g
22 g
44 g
3 g
1075 g
136 g
22 g
0 g
16 g
Nutrition Facts
Serving Size
1075g
Servings
3
Amount Per Serving
Calories 681
Calories from Fat 191
% Daily Value *
Total Fat 22g
34%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 10g
Cholesterol 96mg
32%
Sodium 136mg
6%
Total Carbohydrates 83g
28%
Dietary Fiber 16g
64%
Sugars 22g
Protein 44g
Vitamin A
143%
Vitamin C
320%
Calcium
18%
Iron
35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Does this look wrong?
Marinade
  1. 1 1/2 limes
  2. 1 tbsp cumin seeds
  3. 1 clove garlic crushed
  4. 1 tbsp fresh parsley, chopped
  5. 1 tbsp chilli oil or normal olive oil
For the Kebabs
  1. 375 g fish
  2. 12 cherry tomatoes
  3. 1 large courgette
  4. 1 large pepper
  5. 12 small mushrooms
Cumin Scented Rice
  1. 150g dried rice
  2. 4 cloves
  3. 1 tsp tumeric
  4. 1 tsp cumin seeds
For the Salsa
  1. 1 avocado
  2. 2 tomatoes
  3. 1/2 lime
  4. pepper
Instructions
  1. Make up the marinade by juicing the limes and mixing all the ingredients together.
  2. Cut the fish into cubes and place into the marinade whilst you prepare the other ingredients.
  3. Cut the vegetables into chunky pieces.
  4. Now thread the vegetables and fish onto skewers, pout over the marinade and put in the fridge until you are ready to cook.
To cook
  1. Heat a griddle pan or a grill, place the fish skewers on there to cook, turning frequently. They will take about 8 minutes.
  2. Meanwhile get the rice cooking. Add the cloves, cumin seeds and tumeric in as it cooks to flavour it.
  3. Now peel and chop the avocado into small chunks along with the tomato. Add the juice of half a lime and some pepper.
  4. When the rice is cooked pour the leftover marinade from the fish kebabs over and stir.
  5. Serve up the rice with the kebabs on top and the salsa on the side.
beta
calories
681
fat
22g
protein
44g
carbs
83g
more
Dietitian UK https://www.dietitianuk.co.uk/