Transform Canadian salmon into a nostalgic, yet healthy, fish finger dinner, that will please the whole family. Spelt flour, cornmeal and breadcrumbs create an additive crispy coating, with tender salmon fillets, rich in protein and omega-3s. Vibrant peas tossed with sliced fresh mint make an easy, well-rounded meal and add a pop of colour to your plate. When serving, adults may prefer homemade tartar sauce, but don’t forget the ketchup for the kids!
Prep Time: 10 minutes
Cook Time: 20 minutes
1/2 cup light spelt flour or unbleached all-purpose flour
1 cup well-shaken buttermilk
1 cup cornmeal (fine or medium-grain both work)
1 cup dried breadcrumbs
1 Tbsp grapeseed oil
3/4 tsp salt, divided
1/8 tsp ground black pepper
4 (6 oz) skinless salmon fillets, preferably wild
3 cups fresh shelled green peas or frozen peas (defrosted)
2 Tbsp unsalted butter
2 Tbsp sliced fresh mint
1. Preheat oven to 400ºF. Line a large rimmed baking sheet with parchment paper.
2. Add flour to a large plate. Add buttermilk to a large glass baking dish or pie plate.
3. In a large skillet, combine cornmeal, breadcrumbs, oil, 1/2 tsp salt and pepper. Toast over medium heat, stirring often until light brown, about 5 minutes. Transfer cornmeal mixture to a third large plate.
4. Slice salmon into 2-inch wide fingers. Working one at a time, toss each fish finger with flour, shaking off excess, dredge in buttermilk and coat in cornmeal mixture. Place on prepared baking sheet, tucking in any thin pieces of fish to create uniform fingers. Repeat with remaining fish, flour, buttermilk and cornmeal mixture.
5. Bake for 12 to 15 minutes, until crust is firm and fish flakes easily. Meanwhile, heat peas in a large skillet over medium heat with butter until bright green and hot, 2 to 4 minutes. Stir in mint and remaining 1/4 tsp salt.
6. To serve, using a fish spatula or regular metal spatula, transfer fish fingers to plates along with peas.