Eat to Run: Spicy, Savory Fish Fingers

Recipes to stay full and slim down for spring and summer
Staff Writer

This recipe features a double dose of protein from whitefish and lemon mayo made with tofu. The fish also has a variety of vitamins and minerals to help restore your body and keep you feeling full. These include iron, zinc, iodine, magnesium and potassium. The lemons in the dish pack a generous serving of vitamin C, while spices such as star anise and cumin will help mitigate any inflammation you have from your workouts. 

Spiced Fish Fingers with Lemon Mayo
Serves four

Lemon Mayo

  • 300 g silken tofu
  • 2 tablespoons olive oil
  • 1 teaspoon rice syrup
  • 2 tablespoons lemon juice
  • 1 tablespoon preserved lemon rind, finely chopped
  • 1/4 teaspoon sweet white miso

Spice Mix

  • 2 tablespoons sweet paprika
  • 1 tablespoon freshly ground black pepper
  • 1 tablespoon cumin seeds
  • 1 tablespoon coriander seeds
  • 1 teaspoon cardamom seeds
  • 1/4 teaspoon star anise

What's Left

  • 4 boneless, skinless flathead or whiting fillets (about 6 1/2 oz each), or any other firm, white fish fillets
  • 2 tablespoons extra virgin olive oil
  • Sea salt
  • 1 lemon, cut into wedges

For the Lemon Mayo: Drain the silken tofu in the fridge for 1–2 hours in a fine sieve over a bowl. This helps to remove excess liquid so that the mayonnaise doesn’t become too watery. Place the tofu in a food processor with the other ingredients and process to make a smooth sauce. Cover and refrigerate until needed.

For the Spice Mix: Grind the ingredients separately either in a mortar with a pestle or a spice grinder to make a well blended powder. Store in an airtight container until needed.

Roll the fish in the spice mix to coat generously on both sides and season with sea salt. Heat the oil in a frying pan over medium heat and cook the fish for 2–3 minutes on each side, depending on the thickness, or until the fish flakes when tested with a fork. Serve the fish with some lemon mayo and lemon wedges on the side.

— Recipe courtesy of The Healthy Voyager’s Global Kitchen from Fair Winds Press

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