Fish Fingers

Ingredients (Serves 4-5):

For the Fish:

• 500 g (1 lb) boneless white fish fillets (e.g., cod, haddock, tilapia), cut into finger-sized strips
• 1 teaspoon lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika (optional)
• 1/2 teaspoon garlic powder

For the Coating:

• 1/2 cup all-purpose flour
• 1 egg, beaten
• 1 cup breadcrumbs (panko breadcrumbs for extra crispiness)
• 1/4 cup grated Parmesan cheese (optional, for added flavor)

For Frying:

• Vegetable oil for deep frying

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Instructions:

1. Prepare the Fish:

   • Pat the fish strips dry with a paper towel.
   • In a bowl, season the fish with lemon juice, salt, black pepper, paprika, and garlic powder. Let it marinate for 15-20 minutes.

2. Set Up the Coating Station:

   • Place all-purpose flour in one shallow dish, beaten egg in another, and breadcrumbs mixed with Parmesan cheese (if using) in a third dish.

3. Coat the Fish:

   • Dredge each fish strip in flour, dip it into the beaten egg, and then coat it with breadcrumbs. Press gently to ensure the coating sticks well.

4. Fry the Fish Fingers:

   • Heat oil in a deep frying pan or wok to 350°F (175°C).
   • Fry the coated fish strips in batches for 3-4 minutes, turning occasionally, until golden brown and crispy.
   • Remove and drain on paper towels.

5. Serve:

   • Serve hot with tartar sauce, ketchup, or a tangy mayo dip. Garnish with lemon wedges and fresh parsley.

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Baking Option (Healthier Alternative):

• Preheat the oven to 400°F (200°C).
• Place the coated fish fingers on a greased baking tray. Spray with cooking oil and bake for 15-20 minutes, flipping halfway, until golden and crisp.

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Nutritional Values (Per Serving, Approx. 3 Fish Fingers):

• Calories: 250 kcal
• Protein: 18 g
• Carbohydrates: 15 g
• Fat: 12 g
  • Saturated Fat: 3 g
• Fiber: 1 g
• Sodium: 300 mg