Quinoa crumb fish fingers
Nutrition Info.(per serve)
400g desiree potatoes, peeled, chopped
1/2 cup frozen corn sweetcornXkernels
425g can tuna in spring water, drained, flaked
3 spring onions, sliced
2 egg whites, separately beaten
1/2 cup quinoa flakes
2 tablespoons canola oil
4 cups salad greens
vinaigrette made with 1 tablespoon olive oil and 2 tablespoons vinegar
1 lemon, cut in wedges
4 tablespoons tomato sauce
Total fat 13g
Saturated fat 2g
Dietary fibre 5g
1 Boil potatoes in a large saucepan over a medium heat for 12-15 minutes until tender. Add corn during the last 2 minutes of cooking time. Drain and return to pan. Roughly mash. Set aside to cool for 15 minutes. Once cool, add tuna, onions and 1 beaten egg white. Stir to combine.
2 Place the remaining egg white and quinoa into separate shallow dishes. Shape 1/3 cupfuls of mixture to make 8 small sausage shapes. Dip fish fingers in egg then coat in quinoa.
3 Heat oil in a large frying pan over a medium-high heat. Cook fish fingers, turning, for 7-10 minutes until golden. Serve with salad, lemon wedges and tomato sauce.
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9g total fat
1g sat fat
2 vege serves
What we did
- Used good-quality fish
- Added vegetables
- Used quinoa flakes for a gluten-free option (for those not gluten free, you could use wholemeal breadcrumbs).
Make it gluten free: Use a gluten-free vinegar and check tomato sauce is gluten free.