August 30th, 2017
From TASTY. NAUGHTY. HEALTHY. NICE. , By Susan Jane White
Preheat the oven to 400°F (200°C). Line a baking tray with parchment paper.
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.
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.
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.
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.
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.