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(serves 5)
Ingredients
180 g (2) potatoes
195 g (1 can) tuna fish in water, drained and flaked
30 g (1/2) egg, lightly beat
125 g (1 cup) breadcrumbs
30 g (2 tablespoons) vegetable oil for frying
Method
1. Boil the potatoes with skin on until
soft. Peel off skin, place in a cowl and mash until smooth.
2. Add tuna and egg to mashed potatoes and mix well to combine.
3. Take 2 tablespoons of mixture, shape into thick fingers and press
into breadcrumbs to coat. Repeat with all remaining potato mixture.
4. Heat oil in a frying pan over medium heat. Add fish fingers and fry
for 3 - 4 minutes each side until cooked through and golden in color.
5. Drain on paper kitchen towels and serve immediately.
Nutritional Content per Serving
Calorie = 269 kcal
Fat = 8.8 g
Protein = 18.4 g
Calcium = 43 mg
Iron = 3.1 mg
The Secret to Deep-Frying
* Use palm oil-based cooking oil (e.g.
palm and groundnut blended oil). Drain well after frying
* Absorb additional oil with kitchen towel
* Serve deep-fried foods only occasionally
* Alternate with other cooking methods, such as grilling, microwaving,
stewing or steaming.
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