One of my guiding nutrition principles for our family is that we try to enjoy seafood for dinner at least once a week. However, finding seafood recipes that are desirable by all members of Team Braddock is sometimes challenging. We all seem to like it cooked differently, seasoned differently, or prepared in different applications.
As a native Floridian, I grew up eating and loving seafood. I can't really think of a way that I don't like, or won't eat, it. So sometimes I get a little frustrated with my Team when they show picky tendencies toward my beloved seafood. Grrrrrrrrrr. Fortunately, in the past year I have created a recipe that my boys gobble up and Coach thinks is OK too: Homemade Fish Fingers.
{The great debate here is whether these are called Fingers or Sticks. Apparently, in the Dr. Who world, Fish Fingers and Custard is a 'thing' --seriously, google it-- so I'm going with that.}
Another reason I have been passionate about finding a family-friendly fish recipe is that I am supporting the Jacksonville Seafood Nutrition Partnership by volunteering to raise awareness for the health benefits of enjoying seafood. Through this initiative, we are encouraging folks to take the Healthy Heart Pledge and aim to eat seafood twice a week. It's such a simple habit to embrace and protect our hearts, and really overall bodies, from chronic disease. I am trying to set my boys up to be seafood lovers, and get the heart health benefits into Coach's body, but it has to start with a tasty recipe.
Which brings us back to these Fish Sticks Fingers, which are delicious. Just ask Ben:
{Yes, I included this picture simply because he is just so darn adorable! Guilty.}
This recipe has earned the coveted honor of:
I've seriously been tinkering with this recipe for over a year, trying to find the right combo and flavors to use. But truthfully, the beauty of this recipe is that is customizable to you. It appears (I say that because I have only tried about 5 types of fish) that you could use a wide variety of types of fish for this recipe. I have used tilapia, swai, mahi, cod, flounder and salmon and they have all worked. On my last attempt I used half salmon and half mahi and it worked beautifully.
You will notice that the fish pictured here is packaged and from frozen (2 mahi filets and 3 salmon filets). This might surprise you. Yes, I live in a coastal Floridian city. No, we do not fish (yet), but my neighbor sometimes gives me something he caught that morning. Yes I have access to fresh seafood. However, I rarely drive by my local fish market and sometimes, I just don't have the budget to spend there. (When I do though, I never regret it.)
For a long time I have been buying frozen seafood and I am a very satisfied customer. I have favorite stores to buy at, like ALDI, Publix, and Costco and found that these places offer fresh, high quality frozen seafood. Buying frozen is definitely the way to go if you don't have access to fresh seafood or want something from another area (i.e. wild Alaskan salmon).
Here's how you make these awesome fish finger wonders:
PrintRecipe
Homemade Fish Fingers
- Total Time: 25 minutes
- Yield: 13 -15 1x
Description
This Homemade Fish Fingers recipe will become a staple in your home in no time and help you reach the recommendation of eating seafood twice a week for a healthy heart. It's kid friendly and customizable to your taste preferences. Little fingers will gobble up these fish fingers!
Ingredients
- 4-5 skinless fish fillets (about 12 ounces)
- 1 egg beaten
- ยฝ cup traditional bread crumbs (preferably seasoned whole wheat)
- ยฝ teaspoon Kosher Salt
- ยฝ teaspoon pepper
- 1 teaspoon of your favorite seafood seasoning
- 1 cup panko bread crumbs
- 4 tablespoons canola (coconut or avocado oil)
Instructions
- Heat a nonstick skillet over medium heat. (An electric skillet works great too.)
- In a tray or plate with a lip, pour the panko bread crumbs. Set aside.
- Tear or cut fish fillets into large pieces and place in a large food processor. Pulse about 10-12 times to cut fish into small, but visible chunks. Be careful to not puree or chop to finely.
- In a mixing bowl, combine chopped fish, egg, traditional bread crumbs, salt, pepper, and seasoning. Gently mix together to combine.
- Scoop 2 tablespoons of fish mixture and form into a "finger" shape. Roll finger in the panko bread crumbs to coat. Repeat with remaining fish (you can make these as you go during cooking.)
- Add 1 tablespoon of oil to pan and swirl to coat. Cook fish fingers about 3-4 minutes per side, until golden brown and cooked through. Add more oil as needed to continue cooking. Finish all the fish mixture. Serve immediately.
Notes
Cooking spray can be substituted for the oil. Note that fish fingers will not be as golden brown in color though.
These fingers reheated perfectly for me the next day as leftovers. I used the oven set to 350 degrees for about 8 minutes.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Entree
Now, we need to talk about the texture you are going for when you pulse the fish in the food processor. I'm about to show you a picture of the goal texture, which I realize is NOT the most appealing picture. But, it's important and you need to see it. (I will make the picture smaller so it's not quite so overwhelming.) Here we go:
You will have some differences in sizes of the fish pieces and that's ok. We have found that we all like when you can see actual pieces of fish when you take a bite into the finger. It gives a better end product texture.
To give these a great flavor, add your favorite seafood seasoning mix. Or, just rummage through your spice mixes and find one that appeals to you that day, which is what I often do. Old Bay will definitely get the the job done but this organic seafood seasoning also calls my name.
As we wrap up this post, I want to recommend a few of my favorite tools I used. When it comes to cooking fish, having the right equipment makes a world of difference. I L-O-V-E this Caphalon pan:
I also found this cookie scoop perfect for scooping out the fish mixture and making the perfect, uniform finger:
And lastly, an ode to my treasured Cuisinart Food Processor, which I received as a wedding gift, nearly 11 years ago. It still works just as good as the day I took it out of the box.
{Perhaps you are wondering if I have an Amazon problem. The answer is yes, yes I do.}
Alright. Now you are prepared with the right recipe, the right fish, and the right equipment to make these homemade fish fingers like the boss that you are. I hope they will be gobbled up in your house like they do in mine.
For the love of our hearts and the seafood we eat to keep it healthy,
