Baked Fish Fingers with Sweet Potato Wedges
Homemade fish fingers coated in breadcrumbs and baked until golden, served with soft baked sweet potato wedges. Much healthier than store-bought versions.
Ingredients(7)
- 1 white fish fillet (about 150g, cod or haddock), deboned
- 3 tablespoons breadcrumbs
- 1 tablespoon plain flour
- 1 egg, beaten
- 1 medium sweet potato
- 1 tablespoon olive oil
- 1/4 teaspoon dried mixed herbs (optional)
Instructions(12 steps)
- 1
Preheat oven to 200C/400F. Line two baking trays with parchment paper.
- 2
Wash the sweet potato (no need to peel), cut into wedge shapes about 1cm thick.
- 3
Toss sweet potato wedges with olive oil and spread on one baking tray.
- 4
Place sweet potato in the oven first - it needs 25-30 minutes total.
- 5
While sweet potato starts baking, prepare the fish. Check thoroughly for bones by running your finger along the fillet.
- 6
Cut fish into finger-sized strips (about 2cm wide).
- 7
Set up a breading station: flour on one plate, beaten egg in a bowl, breadcrumbs mixed with herbs on another plate.
- 8
Coat each fish strip: flour first, then egg, then breadcrumbs.
- 9
After sweet potato has baked for 10 minutes, add fish fingers to the second tray.
- 10
Bake fish for 15-18 minutes until golden and cooked through (fish should be opaque and flake easily).
- 11
Remove both trays. Cool sweet potato wedges and fish fingers before serving.
- 12
Cut fish fingers into smaller pieces for younger toddlers.
Nutritional Highlights
- -White fish provides lean protein and omega-3 fatty acids
- -Sweet potato offers vitamin A and fiber
- -Baked rather than fried - much lower in unhealthy fats
- -Good source of vitamin D from fish
Age Appropriateness
Great for 18-24 month olds. The strip shape is easy to hold. Always double-check for fish bones before serving.
Introduction Tip
If introducing fish for the first time, start with a small amount and watch for allergic reactions. White fish is usually better tolerated than oily fish for first exposure.