A light and crunchy dish perfect for lunch, dinner, or a protein-rich snack. These fish fingers are baked, not fried, and coated in whole-grain crumbs for a nutritious, golden finish—without oils or processed flours.
Preparation Time
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
- Servings: 2 portions (about 6–8 fingers each)
Ingredients
- 300 g (10 oz) white fish fillet (cod, tilapia, or hake), boneless and skinless
- 1 egg
- 1/2 cup whole wheat breadcrumbs or finely crushed oats
- 1 tablespoon flaxseed meal (optional for added fiber)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano or thyme
- Salt and pepper to taste
- Optional: lemon wedges for serving
Instructions
- Preheat oven to 200°C (392°F). Line a baking tray with parchment paper.
- Slice the fish fillet into finger-sized strips. Pat dry with a paper towel.
- In one bowl, beat the egg.
- In a separate bowl, mix the breadcrumbs with flaxseed, garlic powder, paprika, oregano, salt, and pepper.
- Dip each fish strip into the egg, then coat thoroughly in the breadcrumb mixture.
- Place the coated fish fingers on the baking tray in a single layer.
- Bake for 18–20 minutes, flipping halfway through, until golden and crisp.
- Serve warm with a squeeze of lemon or alongside a salad or steamed veggies.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | 220 kcal |
| Protein | 27 g |
| Fat | 6 g |
| Carbohydrates | 13 g |
| Fiber | 2 g |
| Cholesterol | 90 mg |
| Sodium | ~300 mg |
Based on use of cod and whole grain crumbs. Values may vary by fish type.
Health Benefits
Lean protein source
White fish like cod is high in protein but low in fat, supporting muscle maintenance, satiety, and metabolic function.
Reference: Mozaffarian D. (2006). Fish intake and cardiovascular risk. Circulation.
Brain and heart support
Fish provides vitamin B12, selenium, and omega-3 fats (in small amounts), which promote cognitive and cardiovascular health.
Reference: NIH Office of Dietary Supplements – Omega-3 Fatty Acids
Digestive and metabolic benefits
Whole grain crumbs or oats supply dietary fiber, improving gut health and blood sugar regulation.
Study: Slavin JL (2013). Nutrients – Fiber and Prebiotics
Low in saturated fat
Compared to fried versions, this baked preparation reduces saturated fat and overall caloric load while preserving taste and texture.
Cooking Tips
- Fish selection: Use firm, white, sustainable fish. Cod, tilapia, or haddock work well.
- Breadcrumb options: Substitute with almond meal or crushed seeds for gluten-free or low-carb alternatives.
- Flavor boost: Add lemon zest or Dijon mustard to the egg mix for extra depth.
- Batch prep: Freeze uncooked, breaded fingers and bake directly from frozen (add 5–8 minutes to cook time).
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