Everything You Need To Know About Fish Fingers

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What Are Fish Fingers?

Fish Fingers are a staple in most households. They have a golden, crunchy bread crumb coating around a soft and flaky white fish center.

The breading is usually made from ground cereal crumbs mixed with spices, and may include other ingredients such as herbs and (for the more gourmet) actual chopped vegetables for texture and flavor.

Fish fingers are sometimes called fish sticks, or fish pole.

fish fingers

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Are Fish Fingers Good For You?

Are fish fingers healthy for you? Yes, but only if the fish fingers are made and cooked with olive oil or another healthy oil.

Fish Fingers that are coated in butter or regular vegetable oil tend to be higher in cholesterol and fat than other foods.

chicken nugget sticks with herbs spices copy

Where Are Fish Fingers From?

Fish Fingers may have gotten their name from fisherman who’d often eat small cuts of fried or grilled fish between or during fishing trips.

Fish Fingers were first introduced in the 1950’s by Birds Eye Foods. When Mrs. Birds Eye heard that her husband brought fried fish to work for his co-workers, she quickly went back to the kitchen and created a new method of cooking fish fingers at home for him to enjoy with his friends outside of work!

When Were Fish Fingers Invented?

No one knows for sure, but the first known commercial frozen Fish Fingers were made by Birds Eye in 1953. They were an immediate hit and soon appeared on store shelves all across Britain. Nowadays they’re available in most supermarkets in many countries around the world.

Are Fish Fingers Gluten Free?

If you are gluten intolerant or have Celiac disease, then you can enjoy fish fingers, but you will need to ensure they are specially labelled gluten free.

Most Fish Fingers consist of just fish and seasoning, making them naturally gluten-free. However the bread crumbs coating the outside are usually made from cereal that contains gluten, so you should always check the label.

Can You Eat Fish Fingers When Pregnant?

Fish Fingers can be safely eaten when pregnant, as long as they are cooked to the correct temperature.

Fish Fingers should always be cooked until they’re steaming hot before serving, and never raw or partially cooked. It is also important that the fish inside the Fish Finger is opaque and flakes easily when you poke it with a fork. This is because cooking them thoroughly will kill any bacteria that may be present.

How Many Carbs In Fish Fingers?

Fish Fingers are fairly low in carbs, with each Finger containing around 5-6g of carbs.

How Many Calories In Fish Fingers?

You’ll find about 270 calories in a typical serving of three Fish Fingers.

chicken nugget sticks with herbs spices

Can You Eat Fish Fingers On Keto Diet?

Fish Fingers can be enjoyed on the Keto diet as long as they are breaded with almond meal or coconut flour and fried in healthy oil.

Fish is a great source of protein. Protein is essential for maintaining and building muscles, as well as regulating the metabolism. Fish, however, can be enjoyed more on the keto diet since it doesn’t contain carbohydrates like meat does.

How To Make Fish Fingers Healthy

There are many ways to make Fish Fingers healthier. Here’s how…

Switch The Breadcrumbs For Almond Meal Or Coconut Flour – This will not only lower the carbs, but also boost the protein and healthy fats.

Use A Healthy Oil To Fry Them In – Olive oil, coconut oil or macadamia oil are all great.

Cut The Fingers Into Smaller Pieces – This will mean you don’t consume so many calories in one go.

Add Vegetables To The Batter – Try adding in some grated carrots or pumpkin, to add even more nutrients and fiber.

Eat Fish Fingers With A Side Salad – You’ll feel less hungry when you eat Fish Fingers alongside a salad or grilled vegetables.

How Many Fish Fingers Is A Portion?

Each average-sized Fish Finger will typically contain around 80 calories. One tends to eat three fish fingers in one portion. One pack of delicious fish fingers can generally feed the whole family.

Can Diabetics Eat Fish Fingers?

Diabetics can eat fish fingers as fish is a healthy and good food to eat, however it is best to try and use almond meal or coconut flour and to bake or grill and not fry them.

Crumbed fish sticks are higher in carbs and if you’re diabetic, it’s best to stick with low-carb vegetables and meat.

Seafood is a great source of protein, but some types tend to be higher in fat than others. Fish Fingers usually contain around 4g of saturated fat per serving – so should only be eaten occasionally or as part of a healthy balanced diet.

Homemade Fish Fingers V’s Shop Bought

Making your own fish recipes is healthy as you are in control of what goes into them. You can add herbs and veg to make them more healthy.

Shop bought fish fingers however are still super tasty, convenient, quick to cook and can be eaten as part of a healthy and balanced diet.

fried chicken nuggets with crispy topping blue backgroun

What Fish Is Good For Fish Fingers?

You’ll find Cod, Haddock, Coley and Skate are all commonly used to make Fish Fingers.They are all lean fish and taste delicious when covered in panko breadcrumbs or a homemade covering.

How Long Do Fish Fingers Take To Cook?

Fish Fingers should be cooked at 180 degrees celsius, till they are steaming hot and the coating is golden.

It will take around 5-7 minutes to cook them in the oven or 2-3 minutes in a frying pan.

Fish fingers can be baked, grilled, air fried, or fried regular. They are best eaten when golden brown.

Grill Fish Fingers

To Grill fish fingers , simply brush each side with a little oil and cook for around five minutes, turning halfway through.

Air Fryer Fish Fingers

To Air Fry fish fingers follow the same method as to grill them but set the temperature to 170 degrees celsius.

Fry Fish Fingers In A Pan Or Skillet

To fry your fish fingers, heat a dash of oil on medium-high in your pan or skillet.

Cook the fish fingers at this temperature for around 3 minutes each side or until they are crispy and golden.

Baked Fish Fingers

Oven baked fish fingers are very easy to make. Just place them on some baking paper and a baking sheet and pop in the oven at 190 degrees celsius for around ten minutes, or until they’re cooked through and crispy.

One way to make your homemade breaded fish fingers a little healthier is to air fry them instead of deep-frying them.

Can You Microwave Fish Fingers?

Yes, however if you do so it will be easy to overcook the coating and the fish. If using a microwave, ensure to cook on high for around 30-60 seconds at a time and check between each interval.

What Can I Serve With Fish Fingers?

If you’re wondering what to have with fish fingers then hear are some suggestions you may enjoy:

  • Fish Fingers and Chips
  • Coconut crusted fish fingers, oven baked fries and homemade tartar sauce.
  • Sautéed Brussels Sprouts Fish Fingers
  • Oven baked sweet potato wedges and a side salad.
  • Grilled Vegetables And Oven Baked Fish Fingers

One of the best things about Fish fingers is that they’re versatile, you can eat them with pretty much anything.

The Best Fish Dip

You can enjoy your fingers with a tasty dip or sauce. Here are a few which I would recommend:

  • Tartare Sauce
  • Tomato Dipping Sauce
  • Sweet Chili Sauce
  • Salsa
chicken nugget sticks wooden platter with sauces

Fish Fingers And Custard

One of the strangest sides to serve with fish fingers which is ever so popular is custard and it tastes just as good as weird as this sounds!

Homemade Fish Finger Recipe

To make your own fish fingers recipe you can follow this recipe. Add it to a recipe card to use again and again.

Once you have your breaded coating, place them in the oven at 180 degrees celsius for just over 10 minutes. They should be nice and crispy when they are ready.

Ingredients for this Fish Fingers Recipe

1/2 tsp garlic powder

Black Pepper


3 tbsp chopped parsley or coriander

400g Cod Fillet (cut into finger sized pieces)

1-2 Medium Potatoes (cooked and mashed)

1 Egg

3 tbsp all purpose Flour

For The Breadcrumbs:

2 slices of bread , torn into small pieces

Place the bread in a blender and blitz until it resembles bread crumbs. Transfer to a bowl with the remaining ingredients for the breading, stir until combined.

Coating Your Fingers

Coat each fish finger in the egg, then in the breading mixture and place on a baking tray lined with parchment paper.

Bake for 10-12 minutes at 180 degrees celsius, flipping halfway through.

After cooked squeeze a little lemon juice for added flavor.

serve with lemon wedges and fries or a tasty side salad.

Angela Milnes is a Qualified Teacher who has specialised in Preschool and Kindergarten teaching. She has studied nutrition for children and has also taught cooking skills to adults. Angela loves to share family meals and easy instant pot recipes here on The Inspiration Edit. Follow her on Pinterest!

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