Oven-baked fish fingers and chips

Enjoy a healthy take on a classic comfort food with this oven-baked fish fingers and chips recipe. Golden, crispy fish fingers made from white fish, paired with homemade potato chips, cherry tomatoes, and creamy avocado. Perfect for a nutritious and delicious family meal!

  • 15 Apr 2025
  • Cook time 15 min
  • Prep time 20 min
  • 4 Servings
  • 9 Ingredients

Oven-baked fish fingers and chips

Looking for a healthier alternative to the classic fish and chips? Oven-baked fish fingers and chips offer a nutritious, delicious, and easy-to-make meal that the whole family will love. Packed with protein and healthy fats, this recipe includes white fish, potatoes, bread crumbs, and a fresh avocado-tomato side. Let’s dive into how to create this mouthwatering dish!

Ingredients:

2 potatoes
400g
1 short spray cooking spray oil
0.30g
12 oz white fish
340g
1/2 cup all-purpose white wheat flour
60g
2 cups bread crumbs
180g
1 egg
50g
1/2 cup cherry tomatoes
90g
1 avocado
200g
1 tbsp lemon juice
5g

Instructions:

1. Preheat the Oven:
- Preheat your oven to 400°F (200°C).
2. Prepare the Potatoes:
- Wash and peel the potatoes. Cut them into chip shapes.
- Place the potato chips on a baking tray and give them a light spray of cooking oil. Toss them around to ensure they are evenly coated.
- Bake the chips in the preheated oven for about 25-30 minutes, turning halfway, until golden and crispy.
3. Prepare the Fish Fingers:
- While the chips are baking, cut the white fish into finger-sized strips.
- Set up a breading station with three shallow bowls: one with flour, one with the beaten egg, and one with bread crumbs.
- Dredge each fish strip in the flour, then dip it in the beaten egg, and finally coat it with bread crumbs, pressing gently to adhere.
- Place the breaded fish fingers on a separate baking tray lined with parchment paper or lightly sprayed with cooking oil.
4. Bake the Fish Fingers:
- Place the tray with fish fingers in the oven alongside the potato chips. Bake for about 15-20 minutes, or until the fish fingers are golden brown and cooked through.
5. Prepare the Sides:
- While the fish fingers and chips are baking, halve the cherry tomatoes.
- Cut the avocado in half, remove the pit, and scoop out the flesh. Dice the avocado and place it in a bowl. Add the lemon juice and mix gently to coat the avocado.
6. Serve:
- Once the fish fingers and chips are done baking, remove them from the oven.
- Serve the fish fingers alongside the baked chips. Add the cherry tomatoes and the lemon-avocado mixture on the side.

Tips:

- For extra crispy fish fingers, double-coat them with flour and bread crumbs.

- Try to cut the potatoes into even-sized pieces to ensure they cook evenly.

- If you prefer, you can add spices such as paprika or garlic powder to the bread crumbs for additional flavor.

- Preheat the oven thoroughly before baking to ensure even cooking.

- You can use a cooking spray to lightly coat the fish fingers and chips to ensure they get a nice golden crust.

- Serve with a simple homemade tartar sauce or a squeeze of fresh lemon juice for added zest.

Enjoy your oven-baked fish fingers and chips, a healthy twist on a classic favorite. This recipe is not only nutritious but also incredibly satisfying, making it perfect for family dinners or casual get-togethers. Don't forget to garnish with a squeeze of lemon juice on top for that perfect tangy finish!

Nutrition Facts
Serving Size330 grams
Energy
Calories 530kcal26%
Protein
Protein 30g19%
Carbohydrates
Carbohydrates 70g19%
Fiber 8g22%
Sugar 4.63g5%
Fat
Fat 16g19%
Saturated 2.83g9%
Cholesterol 100mg-
Vitamins
Vitamin A 63ug7%
Choline 130mg23%
Vitamin B1 0.73mg61%
Vitamin B2 0.44mg34%
Vitamin B3 8mg49%
Vitamin B6 0.78mg46%
Vitamin B9 130ug33%
Vitamin B12 1.14ug47%
Vitamin C 27mg31%
Vitamin E 1.52mg10%
Vitamin K 18ug15%
Minerals
Calcium, Ca 130mg10%
Copper, Cu 0.43mg48%
Iron, Fe 4.03mg37%
Magnesium, Mg 90mg22%
Phosphorus, P 440mg35%
Potassium, K 1120mg33%
Selenium, Se 30ug54%
Sodium, Na 400mg27%
Zinc, Zn 2.49mg23%
Water
Water 210g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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