Crispy, flaky, and perfectly seasoned—a simple recipe for a classic treat.
There are several foods that instantly transport me back to childhood. I call them nostalgic meals—they feel like they take me back in time, and they always hit the spot. One of those foods is fish sticks: deliciously flaky white fish, breaded to perfection, and dipped in a nice, creamy sauce. My mother always used the frozen kind, but as I grew up and started cooking on my own, I quickly figured out that frozen fish sticks were not the only way to go. I discovered that making my own fish sticks at home was not only easy, but substantially more delicious. I have tried many recipes over the years, but this is by far the best. In less than half an hour, you could be enjoying a plate of golden, flaky fish sticks, or fish fingers, as they were originally called.
Fish fingers, traditionally of British origin, can be traced back to recipes in the United Kingdom as early as 1900, but they gained widespread popularity after World War II. The name “fish fingers” was selected after Birds Eye Seafood employees were polled, favoring it over the alternative “battered cod pieces.” In 1953, Gorton-Pew Fisheries (now Gorton’s) introduced the first frozen fish fingers to the U.S. market, calling them “Gorton’s Fish Sticks.” Since then, they’ve been known as “fish sticks” in the U.S.
Are Fish Fingers Healthy?
Is this recipe for fish fingers healthy? In moderation, just about anything can be healthy. This recipe, for instance, is baked rather than the more traditional fried variety, which reduces the fat content. It also calls for a white fish, which is low in fat and high in protein. If you’re vegan/vegetarian, you can use pressed tofu cut into fish stick-sized pieces. Instead of the eggs, mix 3/4 cup of soy milk with two teaspoons of apple cider vinegar. Add a dash of furikake seasonings to this mix for a “fishy” flavor.
What is the difference between fish fingers and fish and chips?
As you’ve been reading this, you might have wondered whether a fish finger is the same as the fish used in traditional fish and chips. It’s a reasonable question, especially since both dishes originated in the United Kingdom and typically involve frying fish. However, fish fingers are made from cut strips of white fish, making them smaller and easier to hold and dip, whereas traditional fish and chips use whole fillets. Another key difference is that the fish in fish and chips is often beer-battered. While both are delicious when served with a side of chips (fries), they are not the same dish.
How to Make Ahead and Store
Once cooled, leftover fish fingers can be refrigerated in an airtight container for up to 3 days or frozen for up to 3 months.
Serving Suggestions
Once your fish fingers are ready, I recommend enjoying them with a side of fries and a nice sauce for dipping. Great options include Tartar Sauce and BBQ Sauce. You can also pair your fish fingers with a refreshing salad, such as this Creamy Cucumber Salad or a Healthy Broccoli Salad.
Recipe
Ingredients
- 1 pound white fish fillets such as cod or tilapia, cut into strips
- 1 cup panko breadcrumbs
- 1/2 cup all-purpose flour
- 2 large eggs
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- Cooking spray
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Season the fish strips with salt and pepper, and set aside.
- In a shallow dish, mix flour with paprika, garlic powder, and onion powder.
- In a second shallow dish, beat the eggs.
- Place panko breadcrumbs in a third shallow dish.
- Dredge each fish strip in the flour mixture, dip into the beaten eggs, and then coat with panko breadcrumbs.
- Arrange the breaded fish strips on the prepared baking sheet and spray lightly with cooking spray.
- Bake for 12-15 minutes or until the fish fingers are golden-brown and cooked through, turning halfway through the cooking time.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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