Baked Fish Fingers with Sweet Potato Wedges
By the GreenSpoon Kids kitchen
Homemade fish fingers coated in breadcrumbs and baked until golden, served with soft baked sweet potato wedges. Much healthier than store-bought versions.
Homemade baked fish fingers with sweet potato wedges are a wholesome take on a freezer-aisle favorite. Strips of mild white fish are coated in breadcrumbs and baked golden, served with soft sweet potato wedges. Baking rather than frying keeps them lighter, and making them yourself means real fish and far less salt. For an 18 to 24 month old, the finger shapes are easy to hold and a familiar, friendly dinner.
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.
Why this works
Fish fingers are a near-universal kid favorite, and the homemade version keeps everything good about them while losing the heavily processed coating and extra salt of shop-bought ones. The mild white fish inside is soft and flaky, easy for an 18 to 24 month old to chew, and the crunchy baked crumb makes it appealing. Sweet potato wedges add a naturally sweet, soft side that pairs perfectly and gives little hands more to hold. The finger shapes are ideal for self-feeding, and bone-checking the fish first keeps it safe.
Variations and swaps
- Use cod, haddock, or pollock, all mild white fish.
- Add a little grated parmesan or dried herbs to the breadcrumb coating.
- Serve with a yogurt or mashed-avocado dip alongside the wedges.
- Use regular potato wedges or other roasted vegetable sticks instead of sweet potato.
- Cut the fish fingers smaller for a younger toddler.
Make ahead and storage
Cooked fish fingers keep covered in the fridge for up to a day and reheat best in the oven to keep them crisp, until piping hot, remembering to reheat fish only once. They freeze well for up to 1 month; reheat from frozen until hot all the way through. The sweet potato wedges are best fresh but will keep a day. Cool to a safe temperature before serving.
What to serve with it
Serve the fish fingers and soft sweet potato wedges cut into easy, safe pieces, with a little dip for dunking if your child likes. The finger shapes invite self-feeding. Always double-check the fish for bones before serving, cut to a manageable size, and keep your child seated while they eat.
Common questions
Are homemade fish fingers better than store-bought?
Generally, yes. Making them yourself means you use real fillets of fish, a simpler coating, and much less salt than many shop-bought versions, and baking instead of frying keeps them lighter. They are just as appealing to kids, with better ingredients.
How do I check the fish for bones?
Start with skinless fillets and run your fingers carefully along the fish to feel for and remove any bones before coating and cutting into strips. Double-check again before serving. Bone-checking is the most important safety step with any fish for a young child.
How often can my toddler eat white fish?
White fish like cod or haddock is low in mercury and can be offered a couple of times a week as part of a varied diet. Mixing up the types of fish and other proteins across the week keeps things balanced. Local guidelines can confirm the recommendation where you are.
My toddler is new to fish. Any tips?
Fish fingers are a great gateway, since the familiar crunchy coating and dippable shape make the fish approachable. Serve them with a favorite dip and alongside the sweet potato wedges, keep it low-pressure, and offer them again over time.
Parent guide
Read our toddler feeding guides
