500g sustainable white fish

pinch salt

50g plain flour

2 free-range eggs, beaten

200g/7oz breadcrumbs

1 tbsp finely chopped parsley

1 lemon, zest and juice only

salt and freshly ground black pepper

2 tbsp olive oil, plus extra for greasing


Cut the fish into strips down the fillet, following the natural lines of the fish. The strips should be approximately 1in wide and 3-4in long. Sprinkle some salt onto the fish. Place the flour onto a plate. Place the beaten eggs into a wide bowl. Place the breadcrumbs on another plate, and mix the chopped parsley and lemon zest into the breadcrumbs. Now you have your production line ready, take a piece of fish and dust it in the flour, next dip it in the egg and finally into the breadcrumbs. Transfer the fish fingers to the prepared baking tray and refrigerate for an hour - this will firm up the fish and make them easier to handle, and the egg and flour will set a little too. Fry the fish in a pan, over a medium heat, with a few tablespoons of olive oil for 2-3 minutes either side until golden-brown and cooked through. Remove the fish fingers from the pan and place on kitchen paper to absorb any excess oil.

Published in Young Nation magazine on July 23, 2016