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    Home ยป Lunches and quick-cook meals

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    Crispy homemade fish goujons

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    Today’s recipe is my healthy take on fish and chips: Crispy cod goujons, made with frozen cod loin fillets, served alongside a lemon and mint dip recipe shared, wilted spinach, and mashed potato.

    These crispy cod goujons aka homemade fish fingers are a wonderful way to get the kids involved with cooking

    I love cooking with my kids. It’s a great way to spend family time together, as well as being the perfect opportunity to introduce a wider variety of foods into their diets. I find that involving them in the cooking makes them much more open to trying new flavours and dishes; it’s hard to resist tasting your own creation!

    Fish is a really healthy food choice for kids. It’s high in protein, the best dietary source of vitamin D, and rich in omega-3 fatty acids, which are essential for growth and development. So it makes sense to try and include it in family meals on a regular basis.

    Not everyone enjoys cooking with fresh fish though; fiddly bones to remove, unwanted smells and expense can stop us taking advantage of the obvious health benefits. I recommend picking up frozen, boneless fish - it’s ready to cook with no preparation, and because it’s frozen you avoid smells in the fridge. It’s also great value for money and easy to use only what you need, making it perfect for small kids’ portions.

    I’ve been working on some fun fish recipes that you can get the kids involved with cooking. They’re perfect for family mealtimes; easy, quick and tasty, as well as fun to make together and packed with nutritious ingredients.

    My homemade fish fingers are guaranteed to become a real family favourite. Here's how to make them. And don't forget to get the kids involved - this is a fun, messy job.

    5 clear bowls holding ingredients to make fish goujons including spices, eggs, crumbs and fish.

    Ingredients

    • 2  frozen cod fillets
    • 150 g (5.3 oz) breadcrumbs
    • 100 g (3.5 oz) cornmeal or plain flour
    • 2 medium free range eggs beaten
    • pinch salt and black pepper
    • pinch mild chilli powder

    Equipment

    Instructions

    Defrost the cod - this will take an hour or two. Then slice into fingers.

    2 cod fillets with a sharp knife on a blue background.
    diced cod pieces strewn on a blue background

    Preheat the oven to 200C (180C fan / 400F). Mix a pinch of pepper, salt and chilli powder into the cornmeal. Dip a fish piece into the cornmeal to lightly cover. Shake off the excess, then dip into the egg, then into the breadcrumbs.

    Making homemade fish fingers

    Repeat with every piece of fish, placing them on an oiled baking tray as you go.

    breaded fish goujons on a baking tray.

    Bake for 12-14 minutes until just golden. You can break one of your homemade fish fingers open to make sure the fish is cooked through.

    Freshly baked homemade fish goujons on a baking tray

    Ta da! A simple, delicious, healthy fish finger dinner, made in a jiffy.

    fish goujons one half eaten on a white plate with spinach and mash next to a dish of tartare sauce.

    Enjoy!

    Have you tried making homemade fish fingers before? Will you give this recipe a go?

    Print this recipe for later

    And here's that homemade fish fingers recipe in a quick printable format so you can have it to hand while you try it out.

    Print Recipe
    5 from 1 vote

    Crispy Homemade Fish Goujons Recipe

    Homemade baked fish fingers, guaranteed to become a real family favourite.
    Prep Time30 minutes mins
    Cook Time14 minutes mins
    Total Time44 minutes mins
    Course: Lunches and quick-cook meals
    Cuisine: British
    Servings: 12 goujons
    Author: Emily Leary

    Ingredients

    • 2  frozen cod fillets
    • 150 g (5.3 oz) breadcrumbs
    • 100 g (3.5 oz) cornmeal or plain flour
    • 2 medium free range eggs beaten
    • pinch salt and black pepper
    • pinch mild chilli powder

    Instructions

    • Defrost the cod - this will take an hour or two. Then slice into fingers.
    • Preheat the oven to 200C (180C fan / 400F). Mix a pinch of pepper, salt and chilli powder into the cornmeal. Dip a fish piece into the cornmeal to lightly cover. Shake off the excess, then dip into the egg, then into the breadcrumbs.
    • Repeat with every piece of fish, placing them on an oiled baking try as you go.
    • Bake for 12-14 minutes until just golden. You can break one open to make sure the fish is cooked through.

    Video

    Nutrition

    Calories: 215kcal | Carbohydrates: 15g | Protein: 30g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 92mg | Sodium: 183mg | Potassium: 681mg | Fiber: 1g | Sugar: 1g | Vitamin A: 100IU | Vitamin C: 2mg | Calcium: 51mg | Iron: 2mg
    * Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Information on this website should not be taken as medical advice. Cuisines identify the primary region of inspiration for a dish.
    Tried this recipe?Snap a pic and tag @amummytoo on Instagram or tag @EmilyLearyCooks on Twitter. I can't wait to see your posts!

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    H

    More great fish recipes to try

    Salmon Fish Cakes Recipe
    Easy, homemade salmon fishcakes and no need to crumb them first!
    Get the recipe
    Healthier Fish Finger Sarnie Recipe
    This tantalising update on the classic fish finger sandwich is made with salmon to boost your intake of omega-3, boasts a wholemeal crumb and is stuffed into a ciabatta with freshly cooked peas and a crunchy, low-fat slaw.
    Get the recipe
    Mini Cheesy Kids Fish Pie Recipe
    Cheesy, delicious mini fish pies. These are great for kids.
    Get the recipe
    Baked Potato with Tuna and Cheese Recipe
    This low-fat baked potato with tuna and cheese is packed with flavour, high in protein, low in fat thanks to fat-free cottage cheese. It makes for a delicious mid-week meal. It makes for a delicious mid-week meal.
    Get the recipe

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    « Incredible baked fish cakes without breadcrumbs
    Mini cheesy kids fish pie »

    Reader Interactions

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      5 from 1 vote (1 rating without comment)

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    1. plasterers bristol says

      May 25, 2016 at 5:24 am

      Yummy. Never thought aout making my own fush fingers, looks good. Thanks.

      Simon

      Reply
    2. Jo says

      March 17, 2016 at 1:25 pm

      These look so easy to make - even my youngest would like them and she is very fussy. Need to get my hands on some of that mashed potato too!

      Reply
    3. Natalie Ray says

      March 17, 2016 at 10:38 am

      What a great idea to make your own fish fingers. I actually don't eat fish because I'm veggie but my children love fish fingers and I think fish is really good from them but definitely better to have fish fingers that you've made yourself and you know what's in them. I might get my husband to try this with our girls.

      Reply
    4. Jane Taylor says

      March 16, 2016 at 10:23 pm

      Our kids love fish fingers and helping me make tea. I look forward to having a go.

      Reply

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