Sesame Coconut Fish Fingers with Mushy Peas, Broad Beans and Edamame
Fish fingers with a twist. We add shredded coconut and sesame seeds to the breadcrumb coating and add edamame and broad beans to our mushy peas for extra diversity. Learning how to coat food in breadcrumbs is a skill worth mastering - it enables you to have healthier versions of fried foods at home.
Unlock your health
- Access over 800 research backed recipes
- Personalise food for your unique health needs
Start your no commitment, free trial now
Unlock this recipe
Prep time
20 minutes
Cook time
15 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days (uncooked)
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Has less than 10g of added sugar
Contains fish
Contains nuts or seeds
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Has more than 20g of protein
Contains soy foods
Contains citrus
Contains
Soy, Sesame, Gluten, Eggs, Grains Why is this healthy?
Has less than 10g of added sugar
Contains fish
Contains nuts or seeds
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Has more than 20g of protein
Contains soy foods
Contains citrus
NUTRITION PER SERVING (Read more)
290kcal
Calories
27g
Protein
10g
Total Fat
25g
Carbs
8g
Fibre
4g
Sugars
93mg
Calcium
7%
4mg
Iron
21%
85mg
Magnesium
20%
353mg
Phosporus
28%
705mg
Potassium
15%
111mg
Sodium
5%
2mg
Zinc
18%
0mg
Copper
41%
1mg
Vitamin B1
43%
0mg
Vitamin B2
24%
5mg
Vitamin B3
33%
0mg
Vitamin B6
16%
248mcg
Vitamin B9
62%
71mcg
Vitamin A
8%
1mcg
Vitamin B12
53%
27mg
Vitamin C
30%
1mcg
Vitamin D
5%
1mg
Vitamin E
8%
38mcg
Vitamin K
32%
Calories: 290kcal; Protein: 27g; Total Fat: 10g; Carbs: 25g; Fibre: 8g; Sugars: 4g; Calcium: 93mg (7%); Iron: 4mg (21%); Magnesium: 85mg (20%); Phosporus: 353mg (28%); Potassium: 705mg (15%); Sodium: 111mg (5%); Zinc: 2mg (18%); Copper: 0mg (41%); Vitamin B1: 1mg (43%); Vitamin B2: 0mg (24%); Vitamin B3: 5mg (33%); Vitamin B6: 0mg (16%); Vitamin B9: 248mcg (62%); Vitamin A: 71mcg (8%); Vitamin B12: 1mcg (53%); Vitamin C: 27mg (30%); Vitamin D: 1mcg (5%); Vitamin E: 1mg (8%); Vitamin K: 38mcg (32%)
Show more
Notes
If you don't have an air-fryer cook the fish in a fan oven at 220°C.
The fish fingers can be frozen. Freeze on a baking tray. Once hard, transfer into an airtight bag. Defrost overnight in the refrigerator, then let sit out on the counter for 10-15 minutes before cooking as usual. Once frozen, they keep well for up to 3 months.
The vegetables, once mashed, don't freeze well.
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Has less than 10g of added sugar
Contains fish
Contains nuts or seeds
Is a source of carotenoids
Contains herbs or spices
Is a source of vitamin C
Has more than 20g of protein
Contains soy foods
Contains citrus
Contains
Soy, Sesame, Gluten, Eggs, Grains Sign up today to unlock this recipe and 800+ others
Join 1000s of others who are already learning how to achieve their health goals
Recipe categories:
Air Fryer, Family Meals, High Protein, Kid Friendly, Light Mains, Takeaway Twists
© 2024 The Doctor's Kitchen