Fish fingers

1 x 5ml spoon mixed herbs

3 x 15ml wholemeal breadcrumbs

1 salmon fillet

1 x 15ml spoon plain flour

2 x 15ml spoon reduced-fat plain yogurt

Weighing scale, baking tray, measuring spoons, 2 small bowls, chopping board, sharp knife, 2 plates, fish slice.

1. Preheat the oven to 200°C or gas mark 6.
2. Grease or line the baking tray.
3. Mix the herbs and breadcrumbs together.
4. Cut the fish into 4 ‘finger-sized’ pieces. Wash your hands thoroughly after handing raw fish.
5. Dust each ‘finger’ in the flour.
6. Dip each ‘finger’ in the yogurt.
7. Roll each ‘finger’ in the herbs and breadcrumbs. Wash your hands thoroughly after handing raw fish.
8. Place on a baking tray and bake for 15-20 minutes.
9. Serve.

• Check that the fillet carefully to make sure there are no bones.
• Vary your protein: Try a haddock fillet instead of salmon.
• Serving suggestion: Serve with salad in a wholemeal pitta pocket.
• Focus on fibre: Make your own breadcrumbs using wholemeal bread to boost the fibre content of the dish. 
• Turn up the flavour: Go spicy!  Instead of the herbs, add ½ x 5ml spoon of mild curry power to the breadcrumbs.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe. 

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, if following a vegan or vegetarian diet, use an alternative to the fish. For those with an allergy to gluten, use gluten-free breadcrumbs. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This nutritional information is based on cooking this recipe using salmon. This recipe serves one portion based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?