Filed Under: beetroot, Fish, fish fingers, healthy, ketchup

Fish Fingers with Beetroot Ketchup

These Fish Fingers with Beetroot Ketchup are the quickest healthy supper you can have for growing children without breaking into a sweat.

August 30th, 2017

From TASTY. NAUGHTY. HEALTHY. NICE. , By Susan Jane White

These Fish Fingers with Beetroot Ketchup are the quickest healthy supper you can have for growing children without breaking into a sweat.Beetroot is still ranked as one of the most underused and misunderstood veggies. It’s easy to find in supermarkets, yet it doesn’t always mosey its way into our baskets. Dr. Jonny Bowden, nutritional adviser to Hollywood’s elite, rates it among his top superfoods. Good news for recessionistas and eco warriors because it’s cheap, plentiful, and comes with a low carbon footprint. We make ketchup from it. It goes devastatingly well with a salad of grated carrots, celeriac, pear, and hazelnuts, for example, and keeps very well in the fridge. So enjoy this Tasty, Naughty, Healthy and Nice recipe.
Makes 16–20 fish fingers
  • For the fish fingers:
  • 1/2 cup (20 g) mixed dried seaweed, finely chopped
  • 1/2 cup (20 g) nutritional yeast flakes (optional)
  • Zest of 1 lemon (optional)
  • 21/2 cups (250 g) ground almonds or wheat-free breadcrumbs
  • 1/2 cup (60 g) flour of choice (chickpea flour doesn’t work)
  • 1 large egg, beaten
  • 4 fillets wild salmon, pollock, or lemon sole, cut into strips
  • For the beetroot ketchup:
  • 4 medium-size cooked or vacuum-packed beets
  • 1 garlic clove, crushed
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon raw honey or brown rice syrup
  • 2 teaspoons organic soy or coconut yogurt
  • Salt and pepper
  1. Preheat the oven to 400°F (200°C). Line a baking tray with parchment paper.

  2. To make the beetroot ketchup, dice the beets. If using vacuum-packed beets, ensure there is no vinegar added as a preservative. Purée the ketchup ingredients with a hand-held blender until sumptuously smooth. Adjust the sweetness or sharpness to your preference. The honey or agave will sweeten the ketchup, while apple cider vinegar gives it attitude. A tiny amount of each makes a noticeable difference. Season.

  3. To make the fish fingers, whiz the seaweed, yeast flakes, and lemon zest in a food processor until they are uniform. Now stir through your almonds and transfer the mixture onto a large plate.

  4. On another plate, lay out your chosen flour–rye, quinoa, oat, whatever you have. Pour the beaten egg onto a third plate and put the pieces of fish on a fourth plate. You’re ready to rock.

  5. Using a fork–your hands need to be dry–scoop up a piece of fish, dust with flour, dip into the egg and dunk into the crumb coating. That’s one fish finger. Settle on the lined baking tray and repeat until all the pieces of fish are coated.

  6. Cook in the oven for 8–16 minutes, depending on the thickness of your fish. Lemon sole will take only 8 minutes, while thicker wedges of fish can take up to 16 minutes. Serve with the beetroot ketchup, a mini bowl of peas, or diced avocado. Seriously snazzy.

Fish Fingers with Beetroot Ketchup
Joanne Murphy

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