These yummy baked Fish Fingers are much tastier and healthier than fried store-bought ones. A perfect snack or meal for the whole family!
A delicious feed for the entire family
These fish fingers are a lifesaver because my whole family enjoys them, from my seafood-loathing husband, my health-conscious sister and my fussy toddler. How rare is that?! It’s so rare that I want to make this daily for them so I never have to stress over meals again!
The only challenge I have is with the salt. When I cook for my toddler, Kai, I usually either omit the salt or lessen it. So without the proper seasoning, it’s a little bland for us adults. None of us like bland food! I fixed this issue by serving this with some flavourful sauce, like Japanese Tartar Sauce or Wasabi Pickle Mayo
So it’s true, babies love Fish Fingers! Well, my one does at least! Kai loved fish fingers since he was 8 months old. I baked him some store-bought ones, and he seemed to enjoy picking them up and feeding himself.
My husband, Tomi, walked by Kai in his highchair and would jealously at his tray. ‘I want fish fingers too!’ I knew it was time to make some healthy homemade fish fingers
Like most mothers, I always try to make my homemade version more nutritious and healthy, especially for Kai, who hates anything green. For the breadcrumbs, I used day-old whole-grain bread.
They’re also baked and not fried. Don’t worry because we’ll still have golden crispy Fish Fingers without the oiliness. The seasoned batter and breadcrumbs make these fish fingers extra tasty!
Can babies have fish?
Kai’s nurse advised us to feed him fish as soon as he starts solids at 6 months. She also stressed to only feed him fish with low mercury. Fish that contains high mercury can be harmful to pregnant women and young children.
What fish is high in mercury?
Shark (flake), Barramundi, Gemfish, Ling, Marlin, Catfish and Swordfish contain large amounts of mercury.
What fish is low in Mercury?
According to the NSW Government’s website Bream, Mullet, Trevally and Mackerel are low in mercury. Flounder, Haddock, Perch, Pollock and Whiting are also low in mercury as advised by the FDA’s website.
Why feed babies fish?
Fish is rich in good fats and protein, vitamins and minerals such as iron and zinc. These nutrients are vital to a baby’s growth and brain development.
More healthy snacks for little ones to try:
Mini Banana Muffins
Chicken meatballs with carrots
Banana Oat Pancakes
Black Bean Chocolate Cake
Ingredients for baked Fish Fingers
Fish fillets – If you’re planning to share or make these fish fingers for a baby or toddler, choose firm white fish that is low in mercury. Also, get your fishmonger to remove any bones and skin from the fish. It’s also best to double-check if they did this correctly when you get home. I used Snapper fillets but you could use any low-mercury fish. According to the NSW Government’s website Bream, Mullet, Trevally and Mackerel are low in mercury. Flounder, Haddock, Perch, Pollock and Whiting are also low in mercury as advised by the FDA’s website.
Bread – I used day-old multigrain bread to sneak some goodness into our toddler’s diet. Wholemeal or regular white bread would also work.
Sweet paprika is very mild in flavour and is not spicy. This is a good way to expose your little one to new flavours. However, you could omit paprika if you wish. The paprika also gives the breadcrumbs a beautiful golden colour.
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How to make baked Fish Fingers
Step-by-step guide with photos
Preheat oven to 220°C (430°F) or 200°C (390°F) for fan-forced ovens.
Roughly break up the bread and whizz it in a food processor until crumbs forms. Add in the olive oil, parsley, paprika and salt then whizz again for 10 seconds or until combined.
Spray a large baking tray with oil, then sprinkle the breadcrumbs mixture on the tray. Bake for 3 minutes. Use a spatula to loosen the crumbs and set them aside to cool on the tray.
Slice the fish roughly into 10cm (4in) in length and 1.5cm (0.6in) thick. In a large bowl, whisk flour, egg, mayonnaise, garlic powder, salt and pepper. Add in the fish and mix gently to coat the fish pieces.
Cover the fish pieces in the breadcrumbs. Spray a separate large tray with oil, then place the crumbed fish on it in a single layer, then spray the fish with oil spray. Bake the Fish Fingers for 15 minutes.
Leftovers – Allow the Fish Fingers to cool completely at room temperature, then transfer them into a sealed container and store them in the fridge for up to 3 days. When frozen they’ll keep for 2 to 3 months.
I’ve used a third-party application to calculate the calories and nutritional information, so please use this as an approximate guide only.
Cooking measurements are in Australian standard spoon and cup measurements. For specific details and conversions, visit our Australian Cooking Measurements page.
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Cheers – Cat T
Watch my Broccoli Fritters Video
Fish Fingers (baked and family friendly)
Ingredients
For the breadcrumbs
- 3 slices day old multigrain or wholewheat bread (NOTE 1)
- 1 tbsp mild or light olive oil
- 1 tsp sweet paprika (NOTE 2)
- ¼ tsp salt (omit for babies under 12 months)
- 1 tbsp finely chopped flat-leaf parsley
For the fish
- 500 gm firm white fish fillets (bones and skin removed) (NOTE 3)
- 1 large egg
- 1 tbsp whole egg mayonnaise
- 1 tsp garlic powder
- 2 tbsp plain flour
- ½ tsp salt (omit for babies under 12 months)
- ¼ tsp ground black pepper (omit for babies under 12 months)
- oil spray
Instructions
- Preheat oven to 220°C (430°F) or 200°C (390°F) for fan-forced ovens.Roughly break up the bread and whizz it in a food processor until crumbs forms. Add in the olive oil, parsley, paprika and salt then whizz again for 10 seconds or until combined.
- Spray a large baking tray with oil, then sprinkle the breadcrumbs mixture on the tray. Bake for 3 minutes. Use a spatula to loosen the crumbs and set them aside to cool on the tray.
- Slice the fish roughly into 10cm (4in) in length and 1.5cm (0.6in) thick. In a large bowl, whisk flour, egg, mayonnaise, garlic powder, salt and pepper. Add in the fish and mix gently to coat the fish pieces.
- Cover the fish pieces in the breadcrumbs. Spray a separate large tray with oil, then place the crumbed fish on it in a single layer, then spray the fish with oil spray. Bake the Fish Fingers for 15 minutes.
