Fish Fingers

Fish FingersI created this recipe so that little people will find fish more appealing.

Many parents aren’t sure how to cook fish and this recipe not only makes it easy, but is a big hit with kids. I noticed that the frozen fish sticks are usually loaded with trans-fat and other unwanted preservatives – things that don’t help little bodies grow strong.

Serves 4

Fish Fingers

Rating: 51

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 1 pound fish fingers

Serving Size: 4 ounces

Calories per serving: 274 calories

Fat per serving: 9 g fat (1 g saturated)

Fish Fingers


  • 3/4 cup seasoned whole wheat breadcrumbs
  • 1/4 cup ground flax
  • 1 tablespoon grated Parmesan
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 2 egg whites
  • 1 pound fish fillets, (wild salmon or tilapia) skinless, boneless, cut into long strips 3-4 inches long
  • 1/4 teaspoon salt
  • Non-stick cooking spray
  • 1 tablespoon olive oil


  • On a piece of wax paper or aluminum foil, stir breadcrumbs, flax, Parmesan, and paprika, garlic, and onion powder together. Spread the fish out on a piece of wax paper or aluminum foil. Sprinkle both sides with salt and pepper. In a shallow dish, beat egg. Dip the chicken chunks into the egg and then coat in the breadcrumb mixture.
  • Coat a large skillet with cooking spray. Heat the olive oil over medium-high heat. Brown the fish nuggets on the first side, cooking 3 to 4 minutes, until breadcrumb coating is crispy and golden. Turn fish sticks and cook an additional 2 to 3 minutes until fish is no longer translucent and cooked through. Serve immediately or cool completely before packing in an air-tight container.

Nutritional Stats Per Serving (4 ounces): 276 calories, 29 g protein, 23g carbohydrates, 9 g fat (1 g saturated), 58 mg cholesterol, 3g fiber, 646 mg sodium

Weight Watchers® Points Plus: 7

Make It A Meal: Serve with Pickled Cucumber Salad or Sauteed Spinach.

Wine Pairing: Sauvignon Blanc, Sancerre


  1. I made these with salmon and was very skeptical about what my kids would think, but they finished them off and begged for more!! We’ll make these again for sure.

  2. These were good. Instead of cooking on top of the stove, I oven fried them. Turned out great

  3. I love this recipe anywhere. Thank you from Malaysia here 🙂

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