Are There Any Healthy Fish Fingers?

January 1, 2026 •

3 min read

According to the British Nutrition Foundation, processed foods like baked beans and fish fingers can form part of a healthy, balanced diet. While many people assume all frozen fish sticks are unhealthy junk food, the truth is more nuanced. The healthfulness of fish fingers depends on the ingredients, preparation method, and how they are incorporated into a meal.

Quick Summary

The healthiness of fish fingers varies significantly between brands and preparation methods. While store-bought options can be part of a balanced diet when baked, homemade versions offer the most nutritional control with less salt and additives. Key factors to consider include the type and percentage of fish, ingredients in the coating, and cooking method.

Key Points

Homemade is Healthiest: Making your own fish fingers at home allows for total control over ingredients, resulting in lower sodium and fat and higher-quality protein compared to most frozen versions.
Read the Label: When buying frozen fish fingers, look for brands with a high percentage of real fish fillet, like cod or pollock, and opt for wholegrain breadcrumbs for added fibre.
Bake, Don't Fry: The cooking method significantly impacts the healthfulness; baking, air frying, or pan-searing is much healthier than deep-frying.
Combine with Vegetables: To create a balanced and healthy meal, always serve fish fingers alongside plenty of colourful vegetables and a wholegrain carbohydrate.
Source Sustainably: Choose fish fingers with the Marine Stewardship Council (MSC) blue tick to ensure the fish is sustainably sourced and wild-caught.
Choose Salmon for Omega-3s: Using salmon for homemade fish fingers or finding an Omega-3 enriched frozen version can boost your intake of heart-healthy fatty acids.

The Health Nuances of Commercial Fish Fingers

Many store-bought fish fingers, or fish sticks, can be a convenient source of protein, especially for families trying to meet the recommended two portions of fish per week. However, not all products are created equal. The health profile of commercial fish fingers is heavily influenced by their level of processing, the quality of the fish, and added ingredients.

What to Look for on the Label

When evaluating a box of fish fingers at the grocery store, a few key indicators can signal a healthier choice. Prioritizing products made from 100% fish fillet, like cod, haddock, or pollock, ensures you are getting a less processed option. A higher percentage of fish, with some brands offering up to 64% fish content, means less filler and more nutritional value. The breadcrumb coating is another critical area to check. While the golden colour is often just from turmeric, the breading itself can add unnecessary salt and refined carbohydrates. Look for options with whole grain breadcrumbs to increase the fibre content. Lastly, check the Marine Stewardship Council (MSC) certification, which indicates the fish is sustainably and responsibly sourced.

The Ultra-Processed Food Debate

While some frozen fish fingers fall into the category of ultra-processed foods due to additives and preservatives, nutrition experts note that not all processed food is bad. The context in which they are eaten is crucial. Serving them alongside plenty of vegetables and a healthy carbohydrate source, such as wholegrain rice or baked sweet potatoes, balances out any potential negatives. The preparation method is also vital. Baking, air frying, or pan-searing with minimal oil is significantly healthier than deep-frying.

Why Homemade is the Healthiest Choice

Making your own fish fingers at home gives you complete control over every ingredient, resulting in a healthier, fresher product. You can choose a high-quality fish fillet, such as salmon for extra omega-3s, and use a healthier coating like wholemeal breadcrumbs, crushed rice cakes, or even a coconut crust. Homemade versions are often lower in fat and sodium and higher in protein, as they avoid the high-fat pre-frying step of many frozen varieties. The flavour is also superior, tasting like fish rather than a mystery blend. Many homemade recipes are also surprisingly quick and simple to make, even from fresh fish, and can be frozen for later convenience.

Recipe for Simple Homemade Healthy Fish Fingers

Ingredients:
- 400g firm white fish fillets (cod, haddock, or pollock)
- 1 egg
- 1/4 cup milk
- 1 cup wholemeal breadcrumbs or panko
- 1/4 cup flour
- Canola oil spray
- Salt, pepper, paprika (to taste)
Method:
1. Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper.
2. Cut the fish fillets into finger-sized strips.
3. Set up a crumbing station with three shallow bowls: one with flour mixed with seasonings, one with the beaten egg and milk, and one with the breadcrumbs.
4. Dredge each fish strip in flour, dip in the egg wash, and then coat in the breadcrumbs, pressing gently to adhere.
5. Place the coated fish fingers on the prepared baking tray. Lightly spray with oil.
6. Bake for 15-20 minutes, or until golden brown and cooked through.

A Comparison of Store-Bought vs. Homemade Fish Fingers


Feature	Store-Bought (Standard)	Homemade (Baked)
Fish Quality	Varies; often processed fish blend	High-quality, fresh fillet
Sodium Content	Often high, used for flavouring	Significantly lower, controlled
Fat Content	Higher, often pre-fried in oil	Lower, depends on oil used for baking
Protein Content	Moderate, varies by fish percentage	Higher due to fresh, 100% fillet
Fibre	Low, typically made with refined flour	Higher with wholemeal breadcrumbs
Additives	May contain fillers, stabilisers	No added fillers or preservatives
Convenience	High (straight from freezer to oven)	Takes more time for preparation
Taste	Can be bland; flavour comes from coating	Fresh, flavourful fish

Conclusion: Finding the Right Balance for Healthy Fish Fingers

Ultimately, whether fish fingers are a healthy option depends on how they are chosen and prepared. While store-bought fish fingers can serve as a convenient component of a balanced diet, it's essential to read the labels and opt for high-fish-content, oven-baked versions. For the most nutritious and flavourful experience, making homemade fish fingers is the clear winner. By focusing on quality ingredients and healthy cooking methods, you can transform this family favourite into a genuinely nourishing meal. For more guidance on healthy fish choices, resources like Johns Hopkins Medicine offer valuable insights on nutrient-rich seafood.

Frequently Asked Questions

No, not all store-bought fish fingers are unhealthy, but they vary widely in quality. Some brands contain a higher percentage of real fish fillet and use whole grain breadcrumbs, making them a more nutritious choice than lower-quality, highly processed alternatives.

The healthiest way to cook fish fingers is by baking, air frying, or pan-searing with a minimal amount of healthy oil. Deep-frying adds excess fat and calories.

For babies, homemade fish fingers can be introduced around 6 months, while store-bought versions should be given occasionally from about 9 months due to higher salt content. Always check for bones and monitor salt intake.

Serve fish fingers with plenty of vegetables, such as steamed broccoli, peas, or a side salad. Add a healthy carbohydrate like baked sweet potato, wholegrain rice, or mashed potatoes to create a balanced meal.

To make homemade fish fingers extra healthy, use a fish rich in omega-3s, like salmon, and coat them in wholemeal breadcrumbs, crushed seeds, or even coconut flakes. Bake instead of fry for less added fat.

Some fish fingers, particularly those made from salmon or pollock, are a source of omega-3 fatty acids, which are beneficial for heart and brain health. Omega-3 versions are often clearly labelled by manufacturers.

To find a healthier brand, look for a high percentage of fish (60%+), MSC certification, whole grain breadcrumbs, and a lower salt content. Brands like Aldi's The Fishmonger and Tesco's Cod Fish Fingers have been noted for their high fish content.