This healthy fish fingers recipe with a dash of curry powder in the crumb is the perfect dish to start with if you’d like start gently introducing your family to more exciting foods that will challenge their tastebuds.
The whole dish looks familiar – most kids love fish and chips! – but it offers great new flavours to explore.
If you’ve never made fish fingers at home before, you’re in for a treat!
Not only are they much tastier than the store-bought variety, they’re also great fun to makes as you dip the fish from flour, to egg to breadcrumbs.
Meanwhile, the sweet potato chips make an exciting, tasty change from white potato. They are a great colour and naturally sweet, so the should win over younger palates with ease.
This recipe is from my debut cookbook Get Your Kids to Eat Anything, which contains 70 recipes and a 5-phase programme to help you and your kids become more adventurous with food.
Here’s how to make these healthy fish fingers with sweet potato chips.
Ingredients
For the chips
- 500 g (1.1 lb) sweet potatoes
- 1 tbsp cornflour
- 1 tsp garlic granules
- 1 tsp paprika
- 1 tbsp olive oil
- pinch pepper
For the fish fingers
- 240 g (8.5 oz) skinless cod fillets
- 50 g (1.8 oz) plain flour
- 1 medium free-range egg lightly beaten
- 50 g (1.8 oz) dried breadcrumbs
- pinch pepper
- ½ tbsp garlic granules
- ½ tbsp ground cumin
- 2 tsp ground turmeric
- ½ tbsp ground coriander
- oil spray
Equipment
Instructions
Make the sweet potato fries
Preheat the oven to 200C (400F), 180C fan, Gas Mark 6.
Peel the sweet potatoes and cut into chips about 1cm (½in) thick. Put them in a bowl.
Add cornflour.
Mix with your hands.
Add the garlic granules and paprika.
Add the olive oil.
Mix again.
Tip onto a nonstick baking tray in a single layer and sprinkle with pepper.
Bake for 10 minutes, then turn and bake for a further 10–15 minutes until crispy on the outside and soft in the middle.
Make the healthy fish fingers
Meanwhile, slice the cod into 2cm (¾in) thick fingers.
In a small dish, mix the pepper, garlic granules and spices together.
Set up 3 bowls: the first containing the flour, the second the egg and the third the breadcrumbs.
Stir half the spice mix into the flour and half into the breadcrumbs.
First, dip a fish piece into the flour to lightly cover. Shake off the excess.
Second, dip the fish into the egg to coat.
Third, dip the fish into the breadcrumbs to cover.
Repeat with every piece of fish, placing on an oiled baking tray as you go.
Spritz all over with oil spray.
Bake for 12–14 minutes until just golden.
Break one open to check the fish is cooked through. Now your amazing homemade healthy fish fingers are ready to serve!
Serve with the sweet potato chips and enjoy!
If your family are keen on spice, next time, try upping the cumin level and adding a little chilli powder for a more pronounced kick.
Once you’ve got the hang of the crumbing method, you can flavour the crumbs to your liking. How about a lemon and herb crumb for breaded chicken goujons?
Have fun!
Pointers, tricks and troubleshooting tips for the perfect fish fingers and sweet potato chips
Are fish fingers easy to make?
Fish fingers are very easy to make from scratch, even if you have never breaded fish before.
With a little care and attention, you will end up with fish fingers that look and taste amazing – much, much better than store-bought!
Will I need any special equipment to make health fish fingers and chips?
You won’t need any specialist equipment to make this dish.
However, if you are buying a fillet of cod with the skin still on, then a very sharp flexible knife will help make the job easier.
Where can I buy skinless cod fillets?
All major supermarkets stock cod fillets.
You can also buy cod fillets from practically any fishmongers, who will usually be more than happy to skin and bone the cod for you, so don’t be afraid to ask!
If you prefer to have a go at removing the skin from a fillet of fish yourself then this instructional video from Gordon Ramsey will be of tremendous help.
How can I tell if my cod has gone off?
It’s really important that all food intended for human consumption is stored and prepared safely. The NHS has great advice on best practice in food safety as well as specific advice to consider when preparing and serving fish.
As a general rule, the first step in making sure your fresh cod is safe to eat is to feel outside of the cod, if it feels slimy then discard it.
Very fresh cod doesn’t smell very much, but will have an increasingly ‘fishy’ smell as it begins to age.
If it smells very fishy or in any way seems ‘off’ or unpleasant compared to normal then discard it.
Finally, if your cod has a ‘use by’ (rather than a ‘sell by’ or ‘best before’ date) on it, and that date has passed, then discard the cod.
You should also heed any advice given on the packaging, and any additional advice given by your health professional.
Is healthy fish fingers and chips suitable for vegetarians? What about vegans?
This recipe is not suitable for vegetarians due to the use of cod fillets.
If you would like to make the recipe vegetarian, you could replace the fish with tofu strips wrapped in a sheet of water-soaked nori.
If you’re vegan, then you could do as above but replace the egg with a flour and water batter.
Are healthy fish fingers gluten-free?
This recipe is not gluten-free as it contains wheat-based flour and breadcrumbs.
However, if you’d like to make this recipe gluten-free, you can do so by replacing the plain flour and breadcrumbs with gluten-free alternatives.
Gluten-free breadcrumbs can be tricky to find in the shops, so if you can’t get hold of some, you can make your own by placing chunks of dry, gluten-free bread in a food processor and pulsing until you have breadcrumbs.
You might like to toss your homemade bread crumbs in a sieve over the sink so any very tiny pieces are removed, which will lead to a more crunchy texture.
Some products that do not naturally contain gluten, may still contain traces of gluten via factory cross-contamination. Therefore, you should check the packaging on all of the ingredients to make sure they are safe for those with gluten-intolerance or coeliac disease.
Are fish fingers and sweet potato chips healthy?
While this dish may not quite be a salad of dark, leafy greens, it’s definitely healthier than a portion of fish and chips from the chippy!
Thanks to the odd tweak such as using sweet potatoes rather than standard white potato, and baking everything rather than frying, these fish fingers and chips have plenty of nutrients without being too high in fat.
This means it’s a good option for a healthy family meal when served with a good portion of veg.
What goes well with healthy fish fingers and sweet potato chips?
Classics such as fresh peas, homemade mushy peas or baked beans are always a winner in our household, as are condiments like malt vinegar and tartar sauce a must.
If you’re a Doctor Who fan, then you may even want to try this dish with custard, but I wouldn’t recommend it!
Can I make health fish fingers without breadcrumbs?
The curry-spiced breadcrumbs in this recipe are what gives the fish fingers their classic crunch and unique taste.
However, if you don’t have breadcrumbs, you could simply dip the fish back into the spiced flour after egging. It won’t be quite the same dish, but should still be tasty.
I haven’t got cod, can I use another fish?
Any white fish will work a treat if cod isn’t available. Hake, haddock or pollock would all be delicious.
Salmon would also work well.
Can I add extra seasoning to this recipe?
The first time you make this recipe, I’d recommend sticking to the recommended amounts so that you get a feel for the flavour-balance – the hint of spice and heat, complimenting but not overpowering the delicate fish.
The next time you make it, you can tweak the dish according to your preference. For example, you could add extra chilli to bring up the heat.
What oils can I use to make fish fingers?
As the fish fingers and sweet potato chips in this recipe are baked rather than fried, you don’t need very much oil at al.
Pretty much any spray oil will do, from vegetable or olive oil spray, to the low-calorie-style oil sprays.
As you are baking rather than frying, you won’t need to worry about smoke points as the oil won’t be getting super hot.
Can I fry fish fingers?
It is possible to shallow fry the fish fingers in vegetable oil in a heavy-bottomed pan.
Heat the oil to 180C/350F and carefully place the fish in the pan, turning occasionally with a metal spatula or metal tongs.
Once the oil temperature rises to around 190C/375F the fish fingers should be ready and the internal temperature should be at least 55C/130F.
You can keep your fish fingers warm as you work through the batches by placing them on a tray in a low oven.
Drain on kitchen paper to remove excess oil.
Remember that if you fry the fish, it will increase the fat content of the recipe considerably.
Can I fry sweet potato chips?
You can also deep fry the chips if you wish.
Heat at least 5cm (2 inches) of oil to 160C/325F in a high-sided pan (this is to ensure the oil doesn’t overflow when you add the chips).
Fry your chips in small batches for 2-3 minutes, then lift out of the oil with a slotted spoon and drain on kitchen paper.
You can keep your chips warm as you work through the batches by placing them on a tray in a low oven.
Remember that if you fry the chips, it will increase the fat content of the recipe considerably.
Can I use the leftover breadcrumbs/egg mix?
You can’t store or reuse any of the ingredients you used during the process of breading your fish, as it will have come into contact with raw fish.
However, if you’re making something you’d like to bread at the same time, such as onion rings, it is safe to use the same bowls, as long as you make sure everything is cooked immediately and safely.
Can I keep this fish finger and chips recipe in the refrigerator?
This is the kind of dish that is best served piping hot and fresh out of the oven.
However, if you do have any leftovers, you can store them the fridge for up to 2 days.
Be sure to put everything in an airtight container and into the fridge within two hours of coming out of the oven.
What is the best way to reheat this recipe?
It is possible to reheat this recipe, but you may notice a change to the texture of the fish and the chips.
To reheat place in a preheated oven at 180C until completely warmed through.
Why did my fish fingers or sweet potato chips turn out dry or overcooked?
This is almost invariably because the oven temperature was too hot or the fish fingers/sweet potato chips were in for too long, so double check your cooking times and oven temperature are correct.
If you’re absolutely sure that they are then it could be that the dial on your oven is incorrect, so use an oven thermometer to correctly calibrate your oven.
Why did my fish fingers turn out wet, soft or under-cooked?
As this particular recipe one uses flour, eggs and breadcrumbs rather than a pancake-style batter, it’s much less likely to go wrong and you should end up deliciously crispy fish fingers.
However, if you have sprayed too much oil on them (or the tray), or got a lot of egg in the breadcrumbs, then this might lead to sogginess or a less crisp coating.
The fish fingers will release a little steam while cooking too, so also make sure not to overcrowd the tray you are cooking them in.
You can try cooking the fish fingers a little bit longer if the crumb is soft, but break one open first and check if it’s done, as you won’t want to overcook your cod.
Where do fish fingers / fish sticks come from?
The term ‘fish fingers’ goes back a long way, at least to 1900 when the Tamworth Herald lists a recipe for ‘Fish Fingers’ that’s very close to the modern equivalent! However, that version uses already cooked fish and pads it out with rice.
Here’s the recipe in case you would like to give it a go. I confess I haven’t tried it!
TASTY FISH FINGERS – A very useful breakfast dish can be prepared as follows: Flake and mince any cold cooked fish very finely, and mix it with two-thirds its bulk of cold cooked rice; season to taste with pepper, salt, and minced parsley, mixing it into cakes with the white of an egg; shape these neatly, brush with beaten egg, cover with breadcrumbs, and fry in plenty of hot fat to a delicate golden brown; drain well, and serve.
Tamworth Herald, Saturday 30 June 1900
Print this healthy fish fingers recipe
Healthy fish fingers and sweet potato chips
Ingredients
For the chips
- 500 g (1.1 lb) sweet potatoes
- 1 tbsp cornflour
- 1 tsp garlic granules
- 1 tsp paprika
- 1 tbsp olive oil
- pinch pepper
For the fish fingers
- 240 g (8.5 oz) skinless cod fillets
- 50 g (1.8 oz) plain flour
- 1 medium free-range egg lightly beaten
- 50 g (1.8 oz) dried breadcrumbs
- pinch pepper
- ½ tbsp garlic granules
- ½ tbsp ground cumin
- 2 tsp ground turmeric
- ½ tbsp ground coriander
- oil spray
Instructions
- Preheat the oven to 200C (400F), 180C fan, Gas Mark 6.
- Peel the sweet potatoes and cut into chips about 1cm (½in) thick. Put them in a bowl and mix in the cornflour with your hands. Add the garlic granules, paprika and olive oil and mix again, then tip onto a nonstick baking tray in a single layer and sprinkle with pepper.
- Bake for 10 minutes, then turn and bake for a further 10–15 minutes until crispy on the outside and soft in the middle.
- Meanwhile, slice the cod into 2cm- (¾in-) thick fingers.
- Set up 3 bowls: the first containing the flour, the second the egg and the third the breadcrumbs. In a small dish, mix the pepper, garlic granules and spices together, then stir half into the flour and half into the breadcrumbs.
- Dip a fish piece into the flour to lightly cover. Shake off the excess, then dip into the egg to coat, then into the breadcrumbs to cover. Repeat with every piece of fish, placing on an oiled baking tray as you go. Spritz all over with oil spray.
- Bake for 12–14 minutes until just golden (break one open to check the fish is cooked through). Serve with the chips.
Video
Notes
Nutrition
Plated fish and chips images by Tom Regester, step-by-step images by Emily Leary
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Get Your Kids to Eat Anything
My debut cookbook, Get Your Kids To Eat Anything is available now from all good bookshops!
It’s so much more than a cookbook, it’s a 5-Phase programme designed to take you through a meaningful, simple and sustainable journey to end fussy eating.
Since its release in March 2019 Get Your Kids To Eat Anything has been changing mealtimes in households across the country and has become an Amazon #1 best-seller.
Grace says
Made the sweet potato fries from this recipe the other day – AMAZING! Fish fingers going on our menu plan this week :)