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Wholemeal fish fingers with smashed beans (Diabetes)
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Ingredients
Fish fingers
- 10 g fresh parsley leaves only
- 4 sprigs fresh dill fronds only
- 150 g seeded wholemeal bread torn into pieces (see Tip)
- ground black pepper to taste
- 40 g buckwheat flour
- 500 g boneless snapper fillets cut into pieces (2 x 8 cm)
- 2 eggs lightly beaten and placed in a shallow bowl
Bean and pea smash
- 400 g canned cannellini beans no-added salt, rinsed and drained
- 80 g frozen green peas
- 15 g extra virgin olive oil
- ground black pepper to taste
- 30 g water
Yoghurt tartare
- 40 g natural yoghurt high protein (see Tip)
- 10 g lemon juice
- ¼ tsp Dijon mustard
- 1 sprig fresh parsley leaves only, plus extra to garnish
- 25 g cornichons
- 1 tsp pickled capers
- lemon wedges, to serve
- Nutrition
- per 4 portions
- Calories
- 1780 kcal / 7420 kJ
- Protein
- 165 g
- Fat
- 56 g
- Carbohydrates
- 135 g
- Fibre
- 31 g
- Saturated Fat
- 12 g
- Sodium
- 958 mg
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