In the 1970’s here in the UK, when deep freezers started to become affordable in many households, it became possible to freeze and buy frozen foods.  Fish fingers were discovered as one of the first frozen foods.  As a child, I can remember persuading my parents to let us have a fish finger sandwich with chips.  It was the best!  It was simple and quick meal, but as we know, in the 1970’s and 1980’s and even today in some cases, foods might not be what they’re meant to be.

Other than children, fish fingers are often scorned upon, deemed to be somewhat inferior and not full of fish.  Well here is my posh version of the fish finger.

Most of us at one time or another will find a solitary piece or an already opened packet of fish at the bottom of the freezer and not know what to do with it, or find the pieces can’t be used as a family meal.  Well, no longer a problem as it is perfect for this recipe!

Today, I am pleased to say that we can elevate the humble fish finger into something that can be tasty, nutritious, a quick meal for the family and something that is salt free, practically fat free (no shallow or deep frying necessary) and has no added sugar.  Perfect.  It takes only 25 minutes from prep to plate.

I use 100% white fish.  It doesn’t need to be the most expensive like cod.  You can use pollock, coley, hake etc.  Whatever white fish you are using, make sure the pieces are filleted, as no one enjoys bones!  Skin the fish if necessary and cut into thin 1 inch/3 cm strips.

All you need is breadcrumbs (at least day old bread for best results), or use packet panko breadcrumbs, but this has higher calories.  If you use panko, semolina or polenta for that extra bite is not necessary.  Drizzle lemon juice over the fish fillets.  Mix flour and paprika on one plate, beat an egg in a bowl and breadcrumb mix with black pepper on another plate.  Take the fish, coat in flour, then egg and finally roll in breadcrumbs

Each serving is only 181 calories (based on 3 fish fingers per serving).

These fish fingers are great to serve with a summer salad, or fresh green vegetables, although I can’t help having a dollop of creamy mustard mash to accompany.  Don’t forget the alioli (garlic mayonnaise) on the side.

fish fingers
Fish fingers
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Use up that left over piece of white fish - usually at the bottom of the freezer. This simple recipe will elevate the humble fish fingers in under 25 minutes to plate. The kids will love them and they are healthy; salt free and fat free.
Servings
43 each
Prep Time
10min
Cook Time
12-15min
Servings
43 each
Prep Time
10min
Cook Time
12-15min
fish fingers
Fish fingers
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Use up that left over piece of white fish - usually at the bottom of the freezer. This simple recipe will elevate the humble fish fingers in under 25 minutes to plate. The kids will love them and they are healthy; salt free and fat free.
Servings
43 each
Prep Time
10min
Cook Time
12-15min
Servings
43 each
Prep Time
10min
Cook Time
12-15min
Ingredients
Servings: 3 each
Units:
Instructions
  1. Preheat the oven to 220C/210C fan/450F/Gas 7. Take a baking tray and line with baking parchment. Grease lightly with the vegetable oil, just enough to coat (too much and the fish fingers will not crisp up on the bottom).
  2. In a bowl, mix the breadcrumbs, semolina (polenta) and season will with cracked black pepper.
  3. Put the plain flour in another bowl and season well with paprika (I use the smoked version, which is stronger in flavour). Beat the egg into a bowl
  4. Squeeze half a lemon over the fish, which should be cut into strips (skin and bones removed).
  5. Now take a strip of fish and coat in flour, then dip it into the beaten egg and then finally the breadcrumbs/semolina/polenta. Place each fish finger onto the baking tray.
  6. Drizzle a little more vegetable oil over each fish finger then cook in the oven for 10 - 12 minutes, or until the fish finger is cooked through and the coating is crisp. Don't allow to over cook, as the fish will become dry. You want it cooked, but still flaky in the middle.
  7. Serve with salad, steamed vegetables and creamy mashed potato.
Recipe Notes

Of course, if you were a kid in the 1970's like me...there was nothing better than a fish finger sandwich!  I'm just saying 🙂

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Nutrition Information

Amount Per Serving
Calories 181kcal
Fat
Saturated Fat
Sodium
Carbohydrates
Fibre
Sugars
Protein
4g
1g
161mg
20g
1g
1g
17g
6%
5%
7%
7%
4%
34%
* Percent Daily Values are based on a 2000 calorie diet.
Title Text
title

Nutrition Information

Amount Per Serving
Calories 181kcal
Fat
Saturated Fat
Sodium
Carbohydrates
Fibre
Sugars
Protein
4g
1g
161mg
20g
1g
1g
17g
6%
5%
7%
7%
4%
34%
* Percent Daily Values are based on a 2000 calorie diet.
Title Text
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