Healthy homemade fish fingers for kids

Finger food is always a winner with kids – whether they eat it is another matter! If the flaky texture of portioned crumbed fish isn’t what your little one wants for now, give these homemade fish fingers a go. This recipe yields a large batch, so freeze what you don’t eat right away and all you’ll have to do for the next healthy snack is thaw and cook.



800g white fish, skin and bones removed, roughly chopped
150g breadcrumbs, either store bought or homemade breadcrumbs
2–3 Tbsp flour
2 Tbsp chives and parsley mixed, roughly chopped
2–3 egg whites
Zest of 1 lemon
Olive oil or coconut oil for frying
Lemon juice, for serving
Tomato sauce, for serving (homemade tomato sauce is best)

Other crumb coating option
Almond meal (ground almonds)
Quinoa flakes
Wholegrain flour
Shredded coconut – you may have other ideas too



1. Line a tray approximately 28 x 19 cm with cling film – ensure there is lots of excess to wrap over the top of the fish.
2. Add your fish, herbs and lemon zest to your food processor and pulse until smooth.
3. Press the fish mixture into your tray, cover with the excess cling film and pop into the fridge to firm up for 30 minutes.
4. Tip out onto a chopping board and slice into manageable fingers for the kids. Kids often don’t finish their portions so rather make them into smaller fingers and have less food go to waste.
5. Now to crumb your fish fingers. Dust with flour then dip your fish fingers into egg white then dip into bread crumbs, or which ever crumb coating you prefer. You can now either store them in lined tupperware for the freezer with baking paper between each layer or it’s time to cook them.


6. Heat 2 tablespoons of oil in a frying pan and then add a couple of fish fingers. Cook for a few minutes on both sides until golden and cooked all the way through. Repeat in batches.

Serve with a slice of lemon and homemade tomato sauce, greens and mini roast potatoes.

How kids can help

  • Fish can be a bit off putting to kids with its slimy texture so get them involved touching and smelling the flesh. If they are old enough they can help cut up the fish using a pair of scissors
  • Cutting up herbs with scissors
  • Zesting the lemon with a microplane
  • Spreading the fish mixture out into the tray
  • Crumbing the fish – messy but fun

Enjoy making these tasty bites with the little ones.

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