Are you someone who loves fish fingers but worries about the grease and lack of nutrients in the usual store-bought options? Well, quick, healthy recipes for fish fingers that satisfy your taste buds without compromising your fitness goals no longer have to be a guilty pleasure!
With the right ingredients and smart yet healthy cooking methods, you can make nutritious, delicious fish fingers at home, boosting nutrients with omega-3-rich fish, fibrous herbs, plus antioxidant-rich sides. With high-protein options to fuel your day or quick snacks for the family, fish fingers' versatility ensures something for everyone. From crispy coatings to zesty marinades, you can easily whip up versions that fit your dietary needs and lifestyle.
So, if you are looking for the best way to cook fish fingers, then this blog is your ultimate guide. We have curated a list of eight easy, healthy recipes for fish fingers, offering wholesome ingredients and smart cooking techniques while keeping it simple and family-friendly. So, let’s explore these irresistible recipes perfect for a guilt-free indulgence!
Table Of Contents
1. 8 Easy Recipes For Fish Fingers
2. What Are The Ingredients In Fish Fingers? 7 Healthy Ingredients
3. What Is The Best Way To Cook Fish Fingers?
4. What Is Fish Finger Batter Made Of?
5. The Final Say
6. FAQs
7. References
8 Easy Recipes For Fish Fingers
Fish fingers are a fantastic go-to choice for any meal. They are quick to cook, packed with protein and healthy omega-3s, and incredibly versatile. From short on time to a simple yet satisfying meal, these recipes for fish fingers will become your favourites. So, let’s explore these eight easy fish finger recipes!
1. Paleo Parmesan Baked Fish Fingers
These fish fingers are protein-rich healthy meal ideas, thanks to the fish and almond flour. Parmesan cheese provides calcium and essential fats, promoting bone health. Almond flour adds vitamin E, a powerful antioxidant, while baking reduces unhealthy fats than frying. Together, these ingredients make a low-carb, nutrient-dense meal option.
Ingredients:
- White fish fillets - 500 g (cut into strips)
- Almond flour - 1 cup
- Grated Parmesan cheese - 1/2 cup
- Garlic powder - 1 tsp
- Paprika - 1 tsp
- Eggs - 2 (beaten)
- Olive oil spray - for baking
Steps to Make This Recipe For Fish Fingers:
1. Preheat the set oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. In a bowl, mix almond flour, Parmesan cheese, garlic powder, and paprika.
3. Dip fish strips into the beaten eggs, then coat evenly in the almond flour mixture.
4. Arrange coated fish strips on the baking sheet and lightly spray with olive oil.
5. Bake for 15-20 minutes, flipping halfway, until golden and crisp.
6. Serve with a paleo-friendly dipping sauce or a side of steamed veggies.
2. Spicy Chipotle Grilled Fish Fingers
This recipe for fish fingers is high in omega-3 fatty acids from fish, supporting heart and brain health. Chipotle seasoning adds a kick while providing antioxidants, and grilling ensures minimal oil use, keeping the recipe low in calories. Lime also enhances vitamin C, aiding immunity.
Ingredients:
- White fish fillets - 500 g (cut into strips)
- Chipotle chilli powder - 1 tsp
- Garlic powder - 1 tsp
- Lime juice - 2 tbsp
- Olive oil - 1 tbsp
- Salt - to taste
- Fresh cilantro - for garnish
Steps to Make This Recipe For Fish Fingers:
1. In a bowl, mix chipotle chilli powder, garlic powder, lime juice, olive oil, and salt.
2. Marinate the fish strips in the mixture for 20 minutes.
3. Heat a grill pan and lightly grease it with oil.
4. Grill the fish strips on each side for 3-4 minutes until cooked through and charred.
5. Garnish with fresh chopped cilantro and serve with a lime wedge and a side salad.
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3. Lemon Pepper Air Fryer Fish Fingers
Lemon pepper seasoning adds a burst of vitamin C and antioxidants to these crispy fish fingers, one of the easy Indian snack recipes. Air frying makes them a healthier alternative, reducing oil consumption. Fish provides lean protein and essential fatty acids, contributing to muscle and skin health.
Ingredients:
- White fish fillets - 500 g (cut into strips)
- Lemon zest - 1 tbsp
- Black pepper - 1 tsp
- Panko breadcrumbs - 1 cup
- Eggs - 2 (beaten)
- Olive oil spray - for air frying
Steps to Make This Recipe For Fish Fingers:
1. Mix panko breadcrumbs with lemon zest and black pepper in a shallow dish.
2. Dip the fish strips in the beaten eggs, then coat with the breadcrumb mixture.
3. Preheat the set air fryer to 200°C (400°F).
4. Place the coated fish strips in the air fryer basket and carefully spray lightly with olive oil.
5. Cook for 10-12 minutes, flipping halfway, until crispy and golden.
6. Serve with a tangy yoghurt dip or a fresh lemon wedge.
4. Cheesy & Crusted Salmon Fish Fingers
Salmon offers omega-3s, promoting cardiovascular health. The cheese crust adds calcium and protein, while the panko crumbs lighten the texture. These fish fingers are a great way to combine flavour and essential nutrients.
Ingredients:
- Salmon fillets - 500 g (cut into strips)
- Panko breadcrumbs - 1 cup
- Parmesan cheese - 1/2 cup (grated)
- Garlic powder - 1 tsp
- Eggs - 2 (beaten)
- Olive oil spray - for baking
Steps to Make This Recipe For Fish Fingers:
1. Preheat the set oven to 200°C (400°F) and line a clean parchment paper in a baking sheet.
2. Combine panko breadcrumbs, Parmesan cheese, and garlic powder in a bowl.
3. Dip the salmon strips into the beaten eggs and coat in the breadcrumb mixture.
4. Arrange the strips on the baking sheet and spray with olive oil.
5. Bake for nearly 15-20 minutes until the crust is golden and crispy.
6. Serve with a creamy dill dip or roasted vegetables.
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5. Herby Smoked Fish Fingers With Greens
This fish finger recipe combines smoked fish with fresh herbs like parsley and dill, adding vitamin K and required antioxidants. Greens on the side provide fibre plus additional nutrients, making this a balanced, flavorful meal.
Ingredients:
- Smoked fish fillets - 500 g (cut into strips)
- Fresh parsley - 2 tbsp (chopped)
- Fresh dill - 1 tbsp (chopped)
- Lemon juice - 2 tbsp
- Olive oil - 1 tbsp
- Mixed greens - 2 cups
Steps to Make This Recipe For Fish Fingers:
1. Toss the fish strips in parsley, dill, lemon juice, and olive oil.
2. Heat a non-stick skillet and cook the fish strips for 2-3 minutes on each side.
3. Serve over fresh mixed greens drizzled with a light vinaigrette.
6. Roasted Veggies, Frozen Fish Fingers
This recipe combines frozen fish fingers with roasted vegetables, making it the preferred choice for 30-gram protein meals. Fish fingers provide protein and omega-3s, while roasted veggies add fibre, vitamins A and C, and minerals like potassium. It’s an easy way to balance convenience and nutrition.
Ingredients:
- Frozen fish fingers - 8 pieces
- Bell peppers (red, yellow, green) - 1 cup (sliced)
- Zucchini - 1 cup (sliced)
- Cherry tomatoes - 1 cup
- Olive oil - 1 tbsp
- Dried Italian herbs - 1 tsp
- Salt and pepper - to taste
Steps to Make This Recipe For Fish Fingers:
1. Preheat the set oven to 200°C (400°F). Line a baking tray with parchment paper.
2. Arrange the frozen fish fingers on one side of the tray.
3. Toss bell peppers, zucchini, and cherry tomatoes in olive oil, Italian herbs, salt, and pepper.
4. Spread the seasoned vegetables on the other side of the tray.
5. Roast for 15-20 minutes, flipping the fish fingers and stirring the veggies halfway through.
6. Serve the fish fingers with the roasted vegetables and a dollop of herbed yoghurt dip.
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7. Pan-Seared Thyme Fish Fingers
Thyme-infused fish fingers are rich in lean protein and omega-3 fatty acids, which boost brain plus heart health as the best foods for high blood pressure. Thyme adds antioxidants and anti-inflammatory properties. Pan-searing preserves the fish’s texture and ensures a lightly crispy exterior with minimal oil.
Ingredients:
- White fish fillets - 500 g (cut into strips)
- Fresh thyme leaves - 1 tbsp
- Garlic powder - 1 tsp
- Lemon juice - 1 tbsp
- Olive oil - 1 tbsp
- Salt and pepper - to taste
Steps to Make This Recipe For Fish Fingers:
1. Season the fish strips with thyme, garlic powder, lemon juice, salt, and pepper. Let them marinate for 10 minutes.
2. Heat healthy olive oil over medium heat.
3. Pan-sear the fish strips on each side for 3-4 minutes until golden and cooked through.
4. Serve with a side of mashed sweet potatoes or steamed green beans.
8. Rainbow Fish Fingers With Pineapples
These colourful, wholesome and healthy snacks for kids include fish fingers with a tropical twist of pineapples and colourful veggies. The fish provides protein, while pineapples offer vitamin C, manganese, and digestive enzymes. The veggies add antioxidants and fibre for a wholesome meal.
Ingredients:
- White fish fillets - 500 g (cut into strips)
- Pineapple chunks - 1 cup
- Red cabbage - 1 cup (shredded)
- Carrots - 1/2 cup (julienned)
- Olive oil - 1 tbsp
- Soy sauce - 1 tbsp
- Honey - 1 tsp
- Lime juice - 1 tbsp
Steps to Make This Recipe For Fish Fingers:
1. Heat olive oil and cook fish strips until golden, 3-4 minutes per side. Remove and set aside.
2. In the same pan, add pineapple chunks, red cabbage, and carrots.
3. Stir in soy sauce, honey, and lime juice, cooking for 3-4 minutes until slightly softened.
4. Serve the fish fingers atop the rainbow veggies, garnished with fresh lime slices.
Also Read: 3 Healthy Chicken Salad Recipes With 4 Low-Calorie Options For Weight Loss!
What Are The Ingredients In Fish Fingers? 7 Healthy Ingredients
As seen in the above recipes for fish fingers, these are essentially strips of white fish coated in batter and breadcrumbs, then deep-fried or baked. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
Try considering these healthy yet common ingredients for fish fingers:
- Different Fish Varieties: Popular fish choices include cod, haddock, hake, pollack, whiting, and tilapia, each offering a unique flavour and texture.
- Healthy Flours For Batter: These include chickpea flour, rice flour, almond flour, oat flour, and whole wheat flour, each providing different nutritional benefits and flavours.
- Whole-Grains Breadcrumbs: Healthy options are panko, whole wheat, and gluten-free options, adding texture, flavour, and nutritional value.
- Non-Sticky Binders: Preferred binders like eggs, aquafaba, yoghurt, and mashed banana help the batter adhere to the fish.
- Right Leavening Agents: Commonly used choices include baking powder, baking soda, and beer to create a light and airy batter.
- Preferred Spices For Flavours: Spices like paprika, garlic powder, onion powder, cayenne pepper, and Old Bay seasoning add flavour and depth.
- Seasoned Herbs & Greens: These include dill, parsley, tarragon, lemon zest, and chives, enhancing the flavour and freshness of fish fingers.
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Also Read: 7 Healthy Tuna Fish Salad Recipes
What Is The Best Way To Cook Fish Fingers?
The "best" way to cook fish fingers depends on your taste preferences and what equipment you have available. Try these popular methods to make homemade recipes for fish fingers healthily:
Method | Inclusions | Advantages & Considerations |
Baking | Preheat the set oven, line a baking sheet with clean parchment paper, and place the fish fingers on it. Bake while flipping for even cooking. | Baking is a healthy option as it uses less oil than frying. It's also an easy cleanup method. However, baking can take longer than other methods. |
Air Frying | Cook in air fryer according to manufacturer's instructions. | Air frying produces crispy results with less oil than traditional frying. It's also a quick cooking method. |
Pan-frying | Heat a pan with healthy cooking oil over medium heat. Cook the fish fingers until golden brown, flipping them occasionally. | Pan-frying can be messier than other methods and requires monitoring to prevent overcooking. |
Grilling | Preheat your grill to medium heat. Grill the fish fingers until they are cooked through and have grill marks. | Grilling adds a smoky flavour and creates attractive grill marks. However, it requires a grill and requires more attention to prevent burning. |
Note: No matter which method you choose, be sure to cook the fish fingers until they are heated through and the temperature reaches 145°F (63°C).
What Is Fish Finger Batter Made Of?
To make your favourite recipe for healthy Indian snacks, the delicious fish finger batter starts with flour. You can use regular healthy options like rice flour for a lighter touch or gluten-free flour for those with ongoing dietary restrictions. Add leavening agents like baking powder or soda to make the batter light and airy. These ingredients help the batter rise, giving you those crispy, puffy fish fingers.
To bring the batter together, you'll need a liquid. Water works well, but milk can add richness, or you can even use beer for a unique flavour. Add spices like salt, pepper, paprika, or garlic powder for extra taste. You can also include parsley or dill or even add lemon or lime.
For a cheesy twist, grated Parmesan or cheddar cheese can be added to the batter. Finally, eggs or a little more milk act as a binder, helping the batter adhere perfectly to the fish. Know that the proportions of these essential ingredients vary greatly depending on your favourite flavour and texture for a customised fish finger batter.
The Final Say
To wrap up this list of homemade recipes for fish fingers, remember that the key to delicious fish fingers lies in the quality of your ingredients. Experiment with different types of fish, flours, and seasonings to find your perfect combination. But yes, consider any dietary restrictions, like allergies to fish or gluten, and adjust ingredients accordingly. So, enjoy making homemade fish fingers and savour the delicious snacks!
FAQs
1. Which fish is best for fish fingers?
White fish like cod, haddock, and pollock are popular fish fingers as they have a mild flavour plus a firm texture that holds up well during cooking. Other good options include tilapia, basa, and catfish.
2. How to prepare fish fingers for weight loss?
To make fish fingers healthier, try baking them instead of frying. Use a light, crispy breading made with whole wheat, oats, or almond flour. Avoid heavy batters and deep-frying. Pair your fish fingers with a side of steamed veggies for healthiness.
3. How to make fish fingers recipe in Indian style?
To make your fish fingers with an Indian twist, start by marinating the fish in a mixture of yoghurt, turmeric, ginger-garlic paste, cumin and coriander. Coat them in a batter made with gram flour (besan), spices, and chopped coriander. Deep fry or bake and serve with mint chutney or a spicy tomato sauce.
4. How do you make fish fingers not soggy?
To prevent soggy fish fingers, ensure the fish is completely dry before breading. Use a double breading method: flour, egg wash, and breadcrumbs. Avoid overcrowding the pan and ensure the oil is hot enough before frying. Let the cooked fish fingers drain to remove excess oil, then serve.
References
- https://www.bbcgoodfood.com/recipes/collection/fish-finger-recipes
- https://cookpad.com/uk/search/fish%20fingers
- https://www.birdseye.co.uk/range/frozen-fish/fish-fingers/10-omega-3-fish-fingers
- https://realfood.tesco.com/curatedlist/3-ways-with-fish-fingers.html
- https://www.chowhound.com/1614562/best-way-prevent-batter-falling-off-fried-fish/#:~:text=Thoroughly%20dredging%20the%20filets%20in,from%20the%20fish%20when%20fried.
- https://www.theguardian.com/lifeandstyle/wordofmouth/2016/sep/22/how-to-make-the-perfect-fish-fingers
- https://www.birdseye.co.uk/recipes/frozen-food-cooking-tips/how-to-cook-fish-fingers
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