Homemade fish-finger sarnies
Serves: 4
Prep time: 15 minutes
Cooking time: 35 minutes
Ingredients
- 300g skinless white fish fillets
- 1 egg, beaten
- 50g cornflakes, bashed into crumbs
- 3 sweet potatoes, cut into chunky chips
- 1tbsp olive oil
- Salt and pepper
- Small handful mixed salad leaves
- 4 small wholemeal buns
- 1 lemon, cut into wedges, to garnish
For the tartare sauce:
- 2tbsp light mayonnaise
- 1tbsp chopped gherkins
- 1tsp capers, rinsed and chopped
Method
For something quick, simple and super-tasty to eat, hungry teens can knock
these dishes up, no sweat
Heat the oven to 200°C/180°C fan/gas mark 6. Cut the fish into four
equal-sized portions. Dip in the beaten egg, coat in the cornflakes, then
chill for 10 minutes. Toss the sweet potatoes in the oil, season with salt
and pepper, then cook in the oven for 20 minutes on a baking sheet.
Meanwhile, make the tartare sauce. Mix all the ingredients together, season,
then set aside.
Remove the sweet potato chips, turn them over, add the fish to the baking
sheet and cook for around a further 15 minutes, turning the fish halfway
through. To serve, add a few salad leaves to each bun, top with a fish
finger and a dollop of tartare sauce, with some chips on the side and lemon
wedges for squeezing over.
Nutritional information: 410 calories, 9g fat
FYI Full of vitamins A, C and E and packed with fibre, sweet potatoes
are great mashed, roasted or baked as a healthy alternative to spuds.
Red Thai meatball curry
Serves: 4
Prep time: 20 minutes
Cooking time: 20 minutes
Ingredients
- 500g pack lean minced beef (10 per cent fat)
- 2 red chillies, 1 chopped, 1 sliced
- Thumb-size piece ginger, grated
- 1 egg
- 1tbsp sunflower or vegetable oil
- 1-1½tbsp Thai red curry paste (depending on how spicy you like it)
- 400ml can reduced-fat coconut milk
- 225g can bamboo shoots, drained and rinsed
- 140g fine green beans, trimmed
- Salt and pepper
- Juice 1 lime, plus extra wedges to garnish
- 20g pack basil
- Basmati rice or rice noodles, to serve
Method
Put the mince into a large bowl with the chopped chilli, ginger and egg, then
season generously. Mix well with your hands, then shape into 20 meatballs.
These can be made and chilled up to a day ahead.
Heat the oil in a large non-stick frying pan, then brown the meatballs for 5
minutes. Tip on to a plate.
Add the curry paste to the pan, fry for 1 minute, then pour in the coconut
milk and half a can of water. Bring back to the boil and stir to make a
smooth sauce.
Return the meatballs to the pan with the bamboo shoots and green beans. Simmer
for 5 minutes until the beans are just tender and the meatballs are cooked
through. To serve, season the sauce with salt and pepper, add the lime
juice, then tear in the basil leaves. Scatter with the sliced chilli and
serve with rice or noodles and the lime wedges for squeezing over.
Nutritional information: 371 calories, 26g fat
- Recipes from GoodFood: 101 Easy Student Dinners (BBC Books, £4.99).
PHOTOGRAPHY: © BBC MAGAZINES 2011 ADDITIONAL PHOTOGRAPY: GETTY IMAGES
]]>
