Fish Fingers & Fun Fries With Pink Sauce

For a lighter and healthier midweek take on fish fingers and chips – swop out regular fries for these delish baked baby marrow ones. Add in fresh sticks of cucumber and a tasty pink sauce for dipping.

Serves 3-5
Prep: 25+ min
Cook 20-30 min

Fish Fingers & Fun Fries With Pink Sauce

Serves 3-5
Prep: 25+ min
Cook 20-30 min

For a lighter and healthier midweek take on fish fingers and chips – swop out regular fries for these delish baked baby marrow ones. Add in fresh sticks of cucumber and a tasty pink sauce for dipping.

Ingredients

16 Sea Harvest Fish Fingers
½ cucumber, cut into sticks/batons

For Zucchini Fries:

6 baby marrows, cut into sticks
¼ cup (60 ml) flour
¼ cup (60 ml) cornflour
3 egg whites
½ cup (125 ml) panko bread crumbs
½ cup (125 ml) Parmesan cheese
sea salt and freshly ground pepper

For Pink Dipping Sauce:

½ cup (125 ml) mayonnaise
½ cup (125 ml) tomato sauce
a squeeze of lemon juice
sea salt and freshly ground pepper

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Method

Pink Dipping Sauce

Mix the ingredients for the sauce together and set aside.

Baby Marrow Fries

Set out 3 bowls as an assembly line. Put the flour, cornflour, salt and pepper into one bowl and mix well to combine.
Put the egg whites into another bowl and whisk until frothy.
Add the panko crumbs and Parmesan into the last bowl and mix to combine.
Using your left hand, grab a marrow stick and roll it into the flour then transfer it to your right hand to dunk it into the egg whites. Once coated in egg white, transfer it to the panko mix. Use your left hand again to roll it around the Panko mix to evenly crumb and then place the crumbed marrow onto a wire rack. The idea is to use one hand for the dry ingredients and one for the wet so that you don’t end up with a gluggy mess.
Repeat this process until you have crumbed all of the marrow sticks. Leave the marrows to set on the rack for 15 minutes.

To Assemble

While the marrow fries set, preheat the oven to 200 °C.
Place the fish fingers and marrow fries onto a baking tray and place in the oven. Bake together for 20 minutes until golden brown.
Serve the crisp fish fingers and marrow fries with the fresh cucumber sticks and dipping sauce on the side.

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How do I BAKE fish?

Dollops of flavoured butter (or a little olive oil) on fish portions are ideal for baking. Wrap fish portions in foil to keep moisture in – as fish forms its own juices. Open just before end of baking to allow for browning. Fish can also be placed in a suitable oven dish and covered. Baking takes around 20 minutes depending on the portion size.

Fish Fingers & Fun Fries With Pink Sauce

Fish Fingers & Fun Fries With Pink Sauce

Ingredients

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Method

How do I BAKE fish?

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