If there’s one food that just about all kids love, it’s fish fingers. My kids would’ve lived on them when they were little, if I’d let them. But I soon realised the ones in the supermarket weren’t all that healthy, so I made them myself by dipping strips of fish into beaten egg, then into cornmeal, and shallow frying. The kids loved to help me make them, and as soon as they would smell the ghee and coconut oil cooking in the pan, they’d come running to the kitchen to ask if we were having fish fingers!
Fast forward ten years, and my kids still love fish fingers – even though they are now 18, 16, 14 and 12! I think you really just don’t grow out of them. Right?
These days I make a grain free, egg free version, and I bake them instead of frying them. Baking them makes it a much less messy job, no fat spatting everywhere and burnt crumbs in the pan; and you can make a lot more at once. And while they’re baking, you can whip up a batch of mayonnaise or egg free aioli, chop up some raw veggie sticks or make a salad, and voila – dinner is done! (Or lunch. Or breakfast. Or whenever you like eating fish fingers.)
I developed this recipe for my Quirky Cooking for Gut Health program, which you can learn more about here.
These fish fingers also taste great cold, so make them the night before for lunch boxes. For little kids, cut into cubes before coating in the ghee and meal, and then you have fish nuggets! And if you need a nut free version or you can’t have ghee, see the notes at the end of the recipe – there’s options for you, too.
This recipe is super easy to make. The other day my son, Isaac, did a video showing how to make them – here it is, below. He’s working on getting some videos up on his YouTube channel showing easy, healthy recipes that kids can make, and he’d love it if you’d subscribe to his channel: QuirkyCookingJunior!
- 400g firm, white fish, cut into 2cm thick ‘fingers’ (bones and skin removed)
- ¾ cup blanched almond meal (or see below for nut free)
- ½ tsp fine sea salt
- 2 Tbspn fresh parsley or chives, finely chopped
- ½ tsp garlic powder (opt)
- pepper to taste
- 1/3 cup melted ghee or coconut oil
- Preheat oven to 200C.
- In a bowl, mix almond meal, salt, parsley or chives, garlic powder and pepper. Have melted ghee or coconut oil ready in another bowl.
- Dip each fish finger into the melted ghee/coconut oil, then roll in the almond meal mixture, pressing mixture onto the fish. Place fish fingers onto a baking tray.
- Drizzle any remaining ghee/oil over the fish fingers, and place tray into oven.
- Cook 20-30 mins at 200C, or until cooked through and lightly browned on edges.
- Serve with Mayonnaise or Aioli, raw veggie sticks and avocado; or steamed veggies and Cauliflower Leek Mash for dinner.
- Recipe can be doubled and the fish fingers kept in the fridge to serve cold for a quick meal or snack.
- Store in fridge for up to 3 days. Will last in freezer at least 4 months, but may dry out. If freezing, wrap well so they are airtight.
- Fish Nuggets: Cut fish into 2cm cubes and prepare as above, but cook only for 15 mins. Store in fridge to use as snacks!
- Nut Free: Use tapioca starch, banana flour or coconut flour instead of almond meal. Or mill sunflower seeds and pepitas to make a meal.