These healthy paleo fish fingers are crusted with macadamia nut, garlic and parsley crumb paste and baked to perfection. Served with a nutritious rainbow tarragon slaw salad.
Forget about greasy fish and chips or stodgy frozen fish fingers you buy in the store. There are so many other easy and exciting white fish recipes to try. This recipe from my Eat Drink Paleo Cookbook is just one example of how you can turn a classic comfort food into a healthy meal. Nutrient dense and full of flavour, this dish will delight both grown-ups and kiddies.
What’s good about this meal
White fish is full of healthy fats and protein as well as phosphorus required for assisting with growth and repair of cells and tissues, healthy kidney function and nerve signalling. It’s also a good source of selenium, which prevents skin damage and is critical for thyroid health. Macadamia nuts are full of healthy fats and anti-ageing vitamin E. The slaw salad is a rainbow I always talk about – full of essential vitamins, antioxidants and fibre. Tarragon also offers many benefits and contains healthy essential oils and minerals.
You can bake the whole crumbed fish fillets instead of individual smaller strips. Tarragon can be omitted or replaced with fresh dill, which also goes well with fish and seafood. Those avoiding eggs can leave out the mayonnaise and add a little extra lemon juice and olive oil for the salad dressing.
Macadamia nuts can be replaced with almonds, pistachios or hazelnuts.Print
]For the fish fingers
- 500g (1 lb.) white fish fillets such as ling
- 3/4 teaspoons sea salt
- 1 cup macadamia nuts
- 2 garlic cloves, diced roughly
- 1 teaspoon of lemon zest (about 1 small lemon)
- 2 tablespoons fresh chopped parsley
- 2 tablespoons olive oil
- Pinch of black pepper lemon wedges to serve
For the red cabbage slaw
- 1/4 red cabbage, thinly sliced or shredded
- 1 medium carrot, peeled and grated
- 1/2 medium red onion, thinly sliced
- 1 tablespoon mayonnaise
- 10–15 fresh tarragon leaves, chopped
- 1 tablespoon white wine vinegar or apple cider vinegar (lemon juice could also be used)
- 1 tablespoon extra-virgin olive oil
- Pinch of salt and pepper
- Preheat the oven to 200°C (390°F). Slice fish fillets into 1–2cm (1/2 in.) wide strips, sprinkle with a little salt and set aside.
- Combine all other ingredients for the fish and process into a fine crumbly mixture using a food processor or blender. Coat each fish slice in a layer of crumb mixture, using your fingers to press mixture on to the fish.
- Grease a baking tray with some coconut or virgin olive oil and place a piece of baking paper on top. Place crumbed fish fillets on top, leaving some space in between. Bake for 12 minutes or until the crumbed mixture turns golden brown and crisp.
- Meanwhile, combine all coleslaw ingredients with mayonnaise, olive oil, white vinegar and seasoning in a bowl. Serve with fish fingers.
- Calories: 425
- Fat: 26g
- Carbohydrates: 11g (7 g net carbs)
- Fiber: 4.3g
- Protein: 33g