Recipe & image supplied by the Seafish Authority: www.fishisthedish.com
Fish goujons always go down well with children. And once kids have learnt the skill of coating they can use it to coat other ingredients like chicken.
Add extra flavour to the flour or breadcrumbs with some crushed garlic or herbs, or maybe even a pinch of chilli flakes? Get creative!
Follow a recipe; follow food safety & hygiene rules; tidy away; crack an egg; beat an egg; use measuring spoons; cut using bridge/claw technique safely; coat e.g. goujons; use the hob (with adult supervision).
Gluten | Fish | Eggs
(please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Measuring spoons, 3 shallow bowls, fork, knife, chopping board, frying pan, serving plate, fish slice.
Ingredients (serves 4):
- 2 x 170g coley fillets ( or any other firm white fish)
- 3 tbsp plain flour
- 2 eggs, beaten
- 6 cream crackers, crushed into crumbs
- 2 tbsp rapeseed oil
- Cut the coley fillets into goujon sizes chunks.
- Put the flour, egg and cracker “breadcrumbs” into 3 separate shallow bowls. Coat the fish firstly in the flour, then the egg, and then the breadcrumbs.
- Heat the oil in a frying pan and fry the goujons for about 15 minutes until golden.
So thinking about Fish Goujons...
Coley is an excellent source of protein, as well as vitamins A and D. All white fish is low in fat and high in protein. Scientists recommend eating at least two portions of fish a week.
Cream Crackers are a good source of complex carbohydrates which give us energy.
|-||Energy||1029kJ / 245kcal||12%|
% of an adult's reference intake
Typical values per 100g: Energy 936kJ / 223kcal
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn't mean you shouldn't eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.