Crunchy Fish Fingers



Active time

5 minutes

Cook time

10 minutes


  • 400g white fillets (boneless, cut into 1” strips)

  • 2 slices wholemeal bread

  • ¼ cup fresh parsley

  • 2 cloves garlic

  • Salt and pepper, to taste

  • ¼ cup buckwheat flour

  • 2 eggs, beaten

  • 1 tbsp coconut oil


  1. Process bread in a food processor along with parsley, garlic, salt and pepper.

  2. When you have fine crumbs, stop and pour onto a shallow plate or bowl.

  3. Set up a breading station: 1 bowl with buckwheat flour, 1 bowl with the beaten eggs, and another with the breadcrumbs.

  4. Coat each piece of fish lightly in flour, dip in the egg, then roll in the breadcrumbs until well coated.

  5. Heat coconut oil in a large nonstick pan over medium heat.

  6. When hot, gently place the breaded fish in the pan in a single layer, uncrowded.

  7. Let cook for 2-3 minutes until golden and flip.

  8. Cook for another 2-3 minutes, until cooked through.

  9. Set fish onto a paper towel to drain while you cook the remaining pieces.

  10. Serve alongside some green vegetables and starch of choice.

Nutrition Information (per 150g serving)

230 calories, 8g fat, 13g carb, 2g fibre, 26g protein