Quinoa crumb fish fingers

Instructions

1 Boil potatoes in a large saucepan over a medium heat for 12-15 minutes until tender. Add corn during the last 2 minutes of cooking time. Drain and return to pan. Roughly mash. Set aside to cool for 15 minutes. Once cool, add tuna, onions and 1 beaten egg white. Stir to combine.

2 Place the remaining egg white and quinoa into separate shallow dishes. Shape 1/3 cupfuls of mixture to make 8 small sausage shapes. Dip fish fingers in egg then coat in quinoa.

3 Heat oil in a large frying pan over a medium-high heat. Cook fish fingers, turning, for 7-10 minutes until golden. Serve with salad, lemon wedges and tomato sauce.

Makeover! You save…

430kJ (103cal)
9g total fat
1g sat fat
15g carbs
250mg sodium

You gain…

9g protein
1g fibre
2 vege serves

What we did

• Used good-quality fish
• Added vegetables
• Used quinoa flakes for a gluten-free option (for those not gluten free, you could use wholemeal breadcrumbs).