Quinoa crumb fish fingers

Serves: 4

Time to make: 40 mins

Ingredients

400g desiree potatoes, peeled, chopped
½ cup frozen corn sweetcornXkernels
425g can tuna in spring water, drained, flaked
3 spring onions, sliced
2 egg whites, separately beaten
½ cup quinoa flakes
2 tablespoons canola oil
4 cups salad greens
vinaigrette made with 1 tablespoon olive oil and 2 tablespoons vinegar
1 lemon, cut in wedges
4 tablespoons tomato sauce

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Instructions

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1 Boil potatoes in a large saucepan over a medium heat for 12-15 minutes until tender. Add corn during the last 2 minutes of cooking time. Drain and return to pan. Roughly mash. Set aside to cool for 15 minutes. Once cool, add tuna, onions and 1 beaten egg white. Stir to combine.

2 Place the remaining egg white and quinoa into separate shallow dishes. Shape 1/3 cupfuls of mixture to make 8 small sausage shapes. Dip fish fingers in egg then coat in quinoa.

3 Heat oil in a large frying pan over a medium-high heat. Cook fish fingers, turning, for 7-10 minutes until golden. Serve with salad, lemon wedges and tomato sauce.

Makeover! You save…

430kJ (103cal)
9g total fat
1g sat fat
15g carbs
250mg sodium

You gain…

9g protein
1g fibre
2 vege serves

What we did

Used good-quality fish
Added vegetables
Used quinoa flakes for a gluten-free option (for those not gluten free, you could use wholemeal breadcrumbs).

Variations

Make it gluten free: Use a gluten-free vinegar and check tomato sauce is gluten free.

Nutrition Info (per serve)

Calories 381 cal

Kilojoules 1590 kJ

Protein 28 g

Total fat 13 g

Saturated fat 2 g

Carbohydrates 35 g

Sugar 8 g

Dietary fibre 5 g

Sodium 400 mg

Calcium 90 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.