Healthy baked fish fingers
Homemade fish fingers are so easy to make. Kids love this no-fry nutritious recipe that's moist inside and crunchy outside.
Servings: 2
Ingredients
- 250 gm fish use white fish, like pollock or cod
- 1 egg
- 2 Tbsps flour you can use rice four or flaxseed powder to avoid refined flour
- ½ cup breadcrumbs
- 2 Tbsps Parmesan cheese
- salt to taste (if needed)
- 2 Tbsps olive oil or butter
Instructions
- Pre-heat oven to 400°F (200°C).
- Grease a baking tray, place parchment paper on it, and set it aside.
- Clean and pat dry the fish.
- Beat the egg in a large bowl.
- Mix the breadcrumbs, the parmesan, and salt (optional) together.
- Cut the fish into finger-sized pieces.
- Dip each piece first into the flour, then the egg, and finally the breadcrumbs. Ask your kid to help-this should make them eager to try the fruits of their labor.
- Place the pieces on the greased baking tray and bake until the crust turns golden, which should take 15-20 minutes.
- Serve warm, with ketchup or tartar sauce.
Notes
You can eat these right away or put them in zip-lock bags and freeze them for later.
Cut the fish fingers into bite-size pieces for toddlers to avoid choking.
Calories: 429kcal | Carbohydrates: 25g | Protein: 34g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 148mg | Sodium: 374mg | Potassium: 474mg | Fiber: 1g | Sugar: 2g | Vitamin A: 158IU | Calcium: 135mg | Iron: 3mg
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This recipe appears in this article: 10 healthy fish recipes kids will actually eat
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