A Wholesome and Delicious Dish

Delight in the savoury comfort of “Fish” Fingers with Minted Mashed Peas, a creative plant-based take on a classic favourite. This dish combines crispy, flavorful tofu sticks with a refreshing mint-infused pea mash, all made from wholesome ingredients that nourish the body and tantalize the taste buds. Perfect for kids and adults, this recipe offers a delightful twist on traditional fish fingers, showcasing how simple, plant-based ingredients can create delicious meals packed with flavour and nutrition.

• Firm Tofu: Tofu is an excellent source of plant-based protein, low in calories and high in essential amino acids. It’s also rich in isoflavones, which have been linked to various health benefits, including heart health.
• Lemon: Adds a zesty brightness to the dish and is packed with vitamin C, which boosts the immune system and improves skin health. Lemon peel contains antioxidants that can help fight inflammation.
• White Wine Vinegar: This tangy ingredient adds flavour while promoting healthy digestion and may help regulate blood sugar levels.
• Dijon Mustard: Not just for flavour, Dijon mustard can aid digestion and contains beneficial compounds that may support heart health.
• Black Pepper: Enhances flavour and may help improve digestion. Black pepper also contains piperine, which has antioxidant properties.
• Potatoes: A classic comfort food, potatoes are rich in potassium, vitamin C, and B6, providing energy and promoting healthy muscle and nerve function.
• Soy Milk: This dairy alternative is rich in protein and isoflavones, making it a good choice for those looking to improve their bone health.
• Breadcrumbs (Panko): Panko breadcrumbs create a light, crispy coating that is lower in calories than traditional breadcrumbs and gluten-free options can be used for those with dietary restrictions.
• Cashew Nuts: A creamy base that is rich in healthy fats, protein, and magnesium, which can help support heart health and protect against oxidative stress.
• Onion Powder: Adds savoury flavour and provides benefits such as antioxidants that may bolster immune function.
• Garlic Powder: Known for its numerous health benefits, garlic can enhance immune health and lower blood pressure.
• Parsley: This herb is rich in vitamins A, C, and K, and has anti-inflammatory properties.
• Dill: Known for its digestive health benefits, dill also aids in detoxification.
• Capers: Adds a unique briny flavour while being low in calories and packed with antioxidants.
• Gherkins: These add crunch and tanginess, and they are low in calories and provide some vitamins.
• Minted Peas: Offers a bright colour and sweetness, packed with fibre, protein, and vitamin C.
• Mint Leaves: Mint not only adds a refreshing flavour but also aids digestion and can help relieve headaches and nausea.

Health Benefits:

1. Rich in Plant-Based Protein: This “Fish” Fingers recipe centres on tofu, a significant source of plant-based protein. Including plant proteins in your diet can help support muscle health, weight management, and satiety.
2. High in Antioxidants: Key ingredients such as lemon, garlic, and parsley contain antioxidants that help combat oxidative stress and may lower the risk of chronic diseases, including heart disease and cancer.
3. Supports Digestive Health: The combination of tofu, peas, and the probiotics from the tartare sauce ingredients (particularly cashews) promotes healthy gut flora and aids digestion. Additionally, garlic and onion powder further enhance digestive health.
4. Heart Health Benefits: The healthful fats from cashews and the isoflavones in tofu contribute to better heart health. The inclusion of potassium-rich potatoes can help manage blood pressure levels.
5. Nutrient-Dense Veggie Side: The minted peas add a healthy dose of fibre, vitamins A, C, and K, and essential minerals, making them a nutritious and refreshing accompaniment to the dish.
6. Weight Management: This dish contains low-calorie, high-fibre ingredients that can help promote fullness without excessive calorie consumption, making it ideal for those looking to maintain or lose weight.
7. Low Glycemic Index: The ingredients, particularly potatoes and peas, fall within a low glycemic index range, providing sustained energy release and helping to maintain stable blood sugar levels.
8. Versatile and Fun: These “Fish” Fingers are a fun, kid-friendly meal that can encourage healthy eating habits in children while satisfying adults with their delicious flavours. The recipe can include other vegetables or spices to cater to different tastes.

“Fish” Fingers with Minted Mashed Peas is not only a delightful dish that captures the essence of comfort food but also a powerhouse of nutrition. The crispy tofu “fish” fingers paired with refreshing minted peas and a creamy tartare sauce make it a fun, interactive meal for the whole family. With their health benefits and robust flavours, this recipe redefines the notion of healthy eating, making it enjoyable and satisfying. Enjoy this wholesome recipe as a creative way to incorporate more plant-based foods into your diet and relish the goodness of every bite!

‘Fish’ Fingers with Minted Mashed Peas

Nicole Morgan

Here is a DELICIOUS! Spring recipe that most visitors who stay for tea just love. It’s certainly become one of our repertoire specials in our household! The kids love it! Let me know if you need a few more.

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Course Main Course

Cuisine British

Ingredients

  

'Fish' Fingers

• 2 pckets firm tofu
• 1 lemon juice and zest
• 100 ml white wine vinegar
• 1 tbsp dijon mustard
• ¼ tsp ground black pepper
• 1.7 kg potatoes peeled and cut into quarters
• 100 grams plain four
• 1 tsp salt optional
• 200 ml soy milk
• 100 grams breadcrumbs panko

Tartare Sauce

• 1 cup cashew nuts
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp parsley
• ½ tsp salt optional
• ½ tsp dill
• 1 lemon zest and juiced
• 2 tbsp capers chopped
• 3 picked gherkins chopped
• 200 grams minted peas
• ¼ tsp white wine vinegar
• 1 tbsp maple syrup
• bunch mint leaves chopped finely

Instructions

 

• Turn the oven to 220℃ ( 430℉) fan bake. In a heatproof bowl, soak the cashews in boiled water, set aside.
• Pat the tofu dry with paper towels or a clean tea towel, then slice each tofu into 8 fingers (giving you a total of 16). In a shallow dish mix together the lemon zest and juice of one lemon, white wine vinegar, Dijon mustard and ground black pepper. Place the tofu in the dish and leave to marinate.
• In a large pot, cover the potatoes with water, bring to a boil, reduce the heat and boil for 25 minutes or until the potatoes are tender. Drain and mash the potatoes with a few splashes of soy milk, and finally, whisk with a fork for a fluffier finish. Season to taste.
• Meanwhile, to make the batter, in a medium bowl whisk the plain flour and salt with 200 ml of soy milk. In another bowl empty the breadcrumbs.
• Take the tofu out of the marinade and drop them into the batter, toss to coat. Transfer to the breadcrumbs and coat well, place all breadcrumb-coated tofu to a lined baking tray. Bake for 25 minutes.
• To make the tartare sauce, in a high-speed blender, blend the drained cashews, ¾ cup water, onion powder, garlic powder, parsley, salt, dill, zest and juice of one lemon until smooth. Now add the chopped capers and gherkins, mix well and chill until needed.
• In a heat-proof bowl, pour boiled water over the peas, leave for 5 minutes. To make the pea vinaigrette mix together the white vinegar, maple syrup and mint, season to taste. Drain the peas and mash (you could mash roughly using a stick blender), then stir through the vinaigrette.
• Serve the ‘fish’ fingers with a dollop of mashed potatoes, mashed minted peas and lashings of tartare sauce. Enjoy

Keyword fish, minted peas, plantbased, vegan, wfpb

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