Crispy cod goujons aka homemade fish fingers

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.

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.

Ingredients

• 2 frozen cod fillets
• 150g (5.29 oz) breadcrumbs
• 100g (3.52 oz) cornmeal (or plain flour)
• 2 eggs, beaten
• a pinch of salt and pepper
• a pinch of 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 tray as you go.

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.

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

Enjoy!

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

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5 from 1 vote

Crispy cod goujons aka homemade fish fingers

Homemade baked fish fingers, guaranteed to become a real family favourite.

Prep Time30 mins

Cook Time14 mins

Total Time44 mins

Course: Lunches and quick-cook meals

Cuisine: British

Keyword: cooking with kids, fish, fish fingers, kid friendly

Servings: 12 goujons

Calories: 215kcal

Author: Emily Leary

Ingredients

• 2  frozen cod fillets
• 150 g (5.3 oz) breadcrumbs
• 100 g (3.5 oz) cornmeal or plain flour
• 2 eggs beaten
• pinch salt and 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. Cuisines identify the primary region of inspiration for a dish.

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