Hugh Fearnley-Whittingstall’s fish finger recipe is free from gluten and dairy, low calorie and low sugar, and ideal for an easy family dinner.
- 500g skinless white fish fillets, such as pollock, coley or sustainably caught haddock
- 3 large eggs
- 2–3tbsp rapeseed or sunflower oil, for fryin
- For the spring onion rice
- 150g brown rice (we like wholegrain basmati)
- 125g spring onions, thinly sliced
- Finely grated zest 1 lemon, plus some of its juice
- 1–2tbsp extra-virgin rapeseed or olive oil
- 1–2tbsp chopped fresh coriander or parsley (optional)
- Rinse the rice in a sieve, then tip it into a pan and add plenty of cold water. Bring to the boil, then reduce the heat and simmer for 25 min or until tender. Drain and return to the pan.
- Meanwhile, run your fingers along the fish to check for pin bones, prising out any you find with tweezers. Cut the fillets into thick strips or wedges (don’t waste any trying to trim them into the perfect shape). Break the eggs into a shallow bowl, season with pepper and whisk well.
- Heat a thin layer of rapeseed or sunflower oil in a large frying pan over a medium-high heat. Working in batches, dip the fish fingers into the egg, then add to the hot pan and fry for 1–2 min on each side until golden and just cooked through. Transfer to a warmed plate lined with kitchen paper while you cook the rest of the fish fingers.
- Stir the spring onions through the rice, along with the lemon zest and juice, the extra-virgin rapeseed or olive oil, a grind of black pepper and the chopped coriander or parsley, if using.
- Serve the fish fingers with the spring onion rice.