5:2 fast diet recipe: Homemade fish fingers with lemon mayo

18 Jun 2013 @ 8.42 am
| Food & drink, Health

Fish fingers
jacqueline-whitehartYork’s best-selling 5:2 Diet author Jacqueline Whitehart has created some wonderful low calorie recipes. Here’s a twist on an old family favourite


Homemade fish fingers with lemon mayo

181 calories

This recipe makes four servings, but the fish fingers can be frozen before they are cooked, then cooked from frozen, just add an extra ten minutes to the cooking time.

Serves 4

Preparation time: 10 minutes

Cook time: 15–18 minutes

1 tbsp olive oil (99 cals)
1 egg, beaten (76 cals)
80g (3oz) white breadcrumbs (175 cals)
½ tsp dried mixed herbs
grated zest and juice of 1 lemon (3 cals)
salt and freshly ground black pepper
400g (14oz) white fish (cod, haddock, pollack, etc.),
cut into 12 strips (320 cals)
4 tbsp extra light mayonnaise (48 cals)

Preheat the oven to 220°C/fan 200°C/425°F/Gas mark 7. Brush a non-stick baking tray with a little of the olive oil.

Pour the beaten egg into a wide bowl. Put the breadcrumbs on a plate and mix in the mixed herbs, lemon zest and a little salt and pepper.

Dip each piece of fish first in the egg, then in the breadcrumbs, making sure it’s lightly coated in each and put on the prepared baking tray. Lightly drizzle the remaining olive oil over the top and cook in the oven for 15–18 minutes until golden.

Meanwhile, mix the mayonnaise and lemon juice together in a small bowl.

Serve the fish goujons with the lemon mayonnaise on the side.