• 600 g pollock fillets, skin removed
  • juice of 1 lemon
  • 50 g gluten-free flour
  • 1 tsp cayenne pepper
  • 2 medium British free-range, eggs lightly beaten
  • 150 g fresh breadcrumbs made from gluten-free white sliced bread
  • 7 g fresh flat-leaf parsley, chopped
  • 2 tbsp olive oil


  1. 1

    Preheat the oven to 150°C, fan 130°C, gas 2. Cut the pollock fillets into 20 fingers. Pour the lemon juice into a bowl, add the fish and toss to coat.

  2. 2

    Mix the gluten-free flour and cayenne pepper in one bowl, put the beaten eggs in another, and the breadcrumbs and parsley in a third. Roll the fish first in the flour, then the eggs, then the breadcrumbs and parsley. Set aside.

  3. 3

    Heat the olive oil in a frying pan over a medium heat and shallow fry the fish fingers in batches for 1-2 minutes each side until cooked through.

  4. 4

    Keep warm in the oven while cooking the rest of the fish.


    Cook's tip: serve with some tartare sauce and a few sprigs of washed watercress.

Nutritional Details

Each serving provides
  • Energy 1557kj 372kcal 19%
  • Fat 14.1g 20%
  • Saturates 2.4g 12%
  • Sugars 0.6g <1%
  • Salt 0.4g 7%

% of the Reference Intakes

Typical values per 100g: Energy 653kj/156kcal

Each serving provides

26.3g carbohydrate 2.4g fibre 33.7g protein

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