Directions:
- Preheat the oven to 350°F
- In a food processor, blitz the bread to coarse crumbs. Add the lemon zest, herbs and a pinch of salt, and pulse to bright green, fine breadcrumbs.
- Cut the fish into 1 1/2in x 4in strips (any trimmings can be kept for a fish pie).
- Dust each strip with flour, shaking off any excess, then dip into the beaten egg and coat in the breadcrumbs.
- The strips can now be kept in the fridge for up to 4 hours to firm up, but this is not essential.
- Heat 1 tbsp oil in a large frying pan until hot and fry the fish fingers a few at a time for 1-2 minutes on each side.
- Keep each batch warm on absorbent paper until all of the fish fingers are cooked.
- For the dip, mix all the ingredients together and season with salt and pepper.
- For the wedges, cut the potatoes into wedges, about 6-8 per potato, then toss in a bowl with the oil and paprika.
- Spread the wedges out in a single layer on a large non-stick baking tray. Roast in the oven for about 40-50 minutes, depending on their size, turning occasionally until golden brown and crisp. When cooked, season with flakes of sea salt.
- Serve the fish fingers with the lemon and caper dip and the crisp potato wedges on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 681.68 Kcal (2854 kJ) | ||
| Calories from fat | 267.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.73g | 46% | |
|---|---|---|---|
| Cholesterol | 100.44mg | 33% | |
| Sodium | 837.33mg | 35% | |
| Potassium | 1398.92mg | 30% | |
| Total Carbs | 80.67g | 27% | |
| Sugars | 15.33g | 61% | |
| Dietary Fiber | 12.91g | 52% | |
| Protein | 25.44g | 51% | |
| Vitamin C | 27mg | 45% | |
| Vitamin A | 3.3mg | 109% | |
| Iron | 5.2mg | 29% | |
| Calcium | 275.2mg | 28% | |
| Amount Per 100 g | |||
| Calories | 122.62 Kcal (513 kJ) | ||
| Calories from fat | 48.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.35g | 46% | |
|---|---|---|---|
| Cholesterol | 18.07mg | 33% | |
| Sodium | 150.62mg | 35% | |
| Potassium | 251.63mg | 30% | |
| Total Carbs | 14.51g | 27% | |
| Sugars | 2.76g | 61% | |
| Dietary Fiber | 2.32g | 52% | |
| Protein | 4.58g | 51% | |
| Vitamin C | 4.9mg | 45% | |
| Vitamin A | 0.6mg | 109% | |
| Iron | 0.9mg | 29% | |
| Calcium | 49.5mg | 28% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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