☀️ Lunch🧒 12-18 monthshigh-proteinfinger-foodomega-3freezer-friendly

Soft Fish and Veggie Fingers

Name: Soft Fish and Veggie Fingers
Prep time: 35 min
Yield: 8-10 fingers (3-4 servings)
Ingredients: 150g boneless skinless white fish fillet (cod or haddock); 1 medium potato (about 150g), peeled and cubed; 2 tablespoons finely diced cooked carrots; 2 tablespoons finely chopped cooked peas; 1 tablespoon all-purpose flour; 1 teaspoon olive oil; Tiny pinch of salt

Tender white fish mixed with mashed potato and vegetables, shaped into easy-grip fingers. A homemade alternative to store-bought fish fingers with no breadcrumb coating.

Make a version like this

35 minutes8-10 fingers (3-4 servings)Chopped family foods

Ingredients(7)

150g boneless skinless white fish fillet (cod or haddock)
1 medium potato (about 150g), peeled and cubed
2 tablespoons finely diced cooked carrots
2 tablespoons finely chopped cooked peas
1 tablespoon all-purpose flour
1 teaspoon olive oil
Tiny pinch of salt

Instructions(9 steps)

1
Boil potato cubes in a small saucepan of water for 12-15 minutes until very soft. Drain well and mash until smooth.
2
Meanwhile, place fish fillet in a separate small saucepan, cover with water, and bring to a gentle simmer.
3
Poach fish for 8-10 minutes until it flakes easily with a fork and is opaque throughout. Drain and let cool slightly.
4
Flake the fish into a bowl, carefully checking for and removing any tiny bones.
5
Add mashed potato, diced carrots, peas, flour, and salt. Mix well until everything holds together.
6
Shape mixture into 8-10 finger-shaped pieces, about 3 inches long and 3/4 inch wide.
7
Heat olive oil in a nonstick skillet (about 10-inch diameter) over medium heat.
8
Cook fish fingers for 2-3 minutes per side until lightly golden and warmed through. Handle gently as they are soft.
9
Cool for 3-4 minutes before serving. They should be firm enough to hold but soft enough to squish.

Nutritional Highlights

-White fish provides lean protein and omega-3 fatty acids
-Potato adds vitamin C and potassium
-Peas and carrots add fiber and vitamins
-No breadcrumb coating — lower in sodium than store-bought

Age Appropriateness

Perfect for 12-18 month olds practicing self-feeding. The finger shape is easy to grip, and the soft texture works even with few teeth.

Introduction Tip

Serve with a small bowl of plain yogurt or mashed avocado for dipping. Kids at this age love dipping foods and it adds extra nutrition.

Browse All Recipes

Instructions(9 steps)

Boil potato cubes in a small saucepan of water for 12-15 minutes until very soft. Drain well and mash until smooth.

Meanwhile, place fish fillet in a separate small saucepan, cover with water, and bring to a gentle simmer.

Poach fish for 8-10 minutes until it flakes easily with a fork and is opaque throughout. Drain and let cool slightly.

Flake the fish into a bowl, carefully checking for and removing any tiny bones.

Add mashed potato, diced carrots, peas, flour, and salt. Mix well until everything holds together.

Shape mixture into 8-10 finger-shaped pieces, about 3 inches long and 3/4 inch wide.

Heat olive oil in a nonstick skillet (about 10-inch diameter) over medium heat.

Cook fish fingers for 2-3 minutes per side until lightly golden and warmed through. Handle gently as they are soft.

Cool for 3-4 minutes before serving. They should be firm enough to hold but soft enough to squish.