Lunch: Chunky Fish Fingers with Pea and Mint Puree Recipe | MyRecipes

Recipe by Janine Ratcliffe This kid-friendly entrée pairs flaky fish sticks with sweet, herby mashed peas.

This recipe includes superfoods such as:

Lemon

Health benefits of Chunky Fish Fingers with Pea and Mint Puree Recipe | MyRecipes

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

2 (1-ounce) slices white bread
1 pound skinless Pacific cod or other firm-fleshed white fish fillet
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons all-purpose flour
1 large egg, beaten
Cooking spray
1/4 cup fat-free, lower-sodium chicken broth
2 cups frozen green peas
1 tablespoon butter
8 mint leaves
Lemon wedges (optional)

Instructions

Preheat the oven to 425 °.
Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Arrange breadcrumbs on a baking sheet. Bake at 425 ° for 5 minutes or until light golden. Cool; place in a shallow dish.
Cut fish into 16 (3 x 1-inch) pieces; pat dry with paper towels. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place flour and egg in separate shallow dishes. Dredge 1 fish finger in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumbs. Repeat procedure with remaining fish, flour, egg, and breadcrumbs. Arrange coated fish on a wire rack on a baking sheet; lightly coat fish with cooking spray. Bake at 425 ° for 8 minutes or until desired degree of doneness.
Bring chicken broth to a simmer in a saucepan over medium heat. Stir in peas; cover and cook 2 minutes. Remove from heat; stir in butter, mint, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Place pea mixture in a food processor; process until smooth. Place about 1/3 cup pea puree in the middle of each of 4 plates. Stack 4 fish fingers on the puree. Serve with lemon wedges, if desired.

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