Crispy, flaky, and perfectly seasoned – a simple recipe for a classic dish.
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There are several dishes that instantly transport me back to childhood. I call them nostalgia meals, they feel like they take me back in time, and they always hit the spot. One of those dishes is fish fingers, delicious flaky white fish, breaded to perfection, and dipped in your favorite sauce. I remember having frozen fish sticks as a kid and loving them every time. As I grew up and started cooking on my own, I figured out quickly that frozen fish sticks were not the only way to go. I found that making my own fish fingers at home was not only easy, but substantially more delicious. I have tried so many recipes for fish fingers, all of them have been good but this is by far the best. Requiring only thirty minutes of your time, I’m sure you will love this recipe too.
The history of fish fingers can be traced back to the earliest days of the twentieth century, recipes can be found in the United Kingdom as far back as 1900, but they really gained in popularity after World War II. The name ‘fish fingers’ came after the employees of Birds Eye Seafood were polled and selected the name over the alternative “battered cod pieces”. When they came to the United States, they once again had a slight name change when they were usually referred to as fish sticks. The popularity of the dish only grew further in 1953 when Gorton-Pew Fisheries, now simply named Gorton’s, introduced the first frozen, ready-to-cook fish finger. They were my introduction to the dish as a child, whether it be at home, the school cafeteria, or a friend’s house, fish fingers are a nostalgia meal through and through, except now, I make them fresh.
Are Fish Fingers Healthy?
Once again, I have come face to face with my nemesis, the word healthy. Is this recipe for fish fingers healthy? As I have said a million times before, in moderation, just about anything can be healthy. This recipe, for instance, is baked rather than the more traditional fried variety, which reduces the potential fat content. This recipe calls for a white fish, which is low in fat and high in protein, as well as other nutrients like omega-3 fatty acids, vitamin B12, potassium, and magnesium. The panko breadcrumbs add additional carbs to the dish and a nice crunch to each bite. You can also make your fish fingers vegan, or ‘unfish’ fingers as I like to call them, by substituting your white fish with thinly cut strips of tofu, use applesauce instead of an egg as a binding agent, and add a little ground seaweed for flavor.
What is the difference between fish fingers and battered fish and chips?
As you have been reading this, you have probably asked yourself if a fish finger is the same as the fish used in a traditional fish and chips. It is an honest question, especially seeing as both dishes come from the United Kingdom and traditionally require frying your fish. Fish fingers, however, are cut strips of white fish to make them smaller and easier to hold and dip, whereas the traditional battered fish for fish and chips use full fillets of fish making them larger in size. Another important difference is that the battered fish are often beer-battered using a wet coating before frying instead of the breading used in fish fingers. While both are delicious when served with a side of chips, they are not the same dish.
INGREDIENTS
- 1 lb white fish fillets (such as cod or tilapia), cut into strips
- 1 cup panko breadcrumbs
- 1/2 cup all-purpose flour
- 2 large eggs
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- Cooking spray
INSTRUCTIONS
Preheat
Prepare oven and baking sheet.
Season
Get fish strips ready with seasoning.
Coat
Dredge fish in flour, eggs, and breadcrumbs.
Bake
Cook until golden and serve.
Devour!
FAQs & Tips
To store leftover fish fingers allow them to cool to room temperature and put into an airtight sealed container in the refrigerator for up to 3 days or the freezer for up to 3 months. You can reheat from frozen at 350 degrees for 10 minutes or until the internal temperature hits 165 degrees. Do not microwave as doing so will not give you a crisp breading.
To avoid your fish flaking and falling apart cut your strips against the grain, this, paired with your breading, should hold your fish fingers’ shape without falling apart.
White fish is a broad term for several fish, I recommend using cod for your fish fingers but haddock, hake, tilapia, and pollock also make excellent options.
Serving Suggestions
Once your fish fingers are ready, I recommend enjoying them with a side of fries and tartar sauce for dipping. Of course that is only the beginning, to make a full meal with your fish fingers you can pair them with a light salad or grain like Quinoa Salad with Squash and Pineapples for a nice sweetness. You can also pair them with a heartier salad like a BLT Grilled Romaine Wedge Salad with Lemon Dill Vinaigrette.
Fish Fingers
Ingredients
- 1 lb white fish fillets such as cod or tilapia, cut into strips
- 1 cup panko breadcrumbs
- 1/2 cup all-purpose flour
- 2 large eggs
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- Cooking spray
Instructions
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Preheat oven to 425°F and line a baking sheet with parchment paper.
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Season the fish strips with salt and pepper, and set aside.
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In a shallow dish, mix flour with paprika, garlic powder, and onion powder.
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In a second shallow dish, beat the eggs.
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Place panko breadcrumbs in a third shallow dish.
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Dredge each fish strip in the flour mixture, dip into the beaten eggs, and then coat with panko breadcrumbs.
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Arrange the breaded fish strips on the prepared baking sheet and spray lightly with cooking spray.
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Bake for 12-15 minutes or until the fish fingers are golden brown and cooked through, turning halfway through the cooking time.
Nutrition
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