Which fish fingers are the healthiest for your family?

According to the British Nutrition Foundation, fish fingers can form part of a healthy, balanced diet despite being a processed food. Navigating the supermarket freezer aisle to determine which fish fingers are the healthiest, however, requires careful consideration of key nutritional factors beyond just the fish content.

Quick Summary

A comprehensive guide to selecting the healthiest fish fingers, with a focus on omega-3 content, salt levels, fish percentage, and ingredients. The guide compares popular brands and offers a checklist for making informed decisions.

Key Points

• Check fish type: Pollock-based fish fingers often contain more beneficial Omega-3 fatty acids than standard cod versions.

• Analyse the coating: Opt for wholemeal breadcrumbs to increase fibre intake and avoid unnecessary additives.

• Look for low salt: Nutritional labels show salt content per 100g; lower is healthier. Some supermarket own-brands excel in this area.

• Choose high fish content: A higher percentage of fish (64% or more) means you're getting more nutritional value from the core ingredient.

• Bake, don't fry: Always cook fish fingers in the oven to avoid adding extra fat and calories from frying.

• Consider sustainability: An MSC-certified label ensures the fish is from a sustainable and wild-caught source.

• Homemade is best: Making fish fingers from scratch offers the highest degree of control over nutritional content.

Understanding What Makes Fish Fingers Healthy

Choosing the healthiest fish fingers involves looking at several key nutritional factors. While all fish fingers offer a source of protein, their health benefits can vary significantly based on the type of fish, the percentage of fish fillet used, the ingredients in the breadcrumb coating, and the overall salt content.

The Importance of the Right Fish Type

The type of fish used significantly impacts nutritional value. While cod and haddock are common white fish, others like pollock can offer more benefits.

• White Fish (Cod, Haddock): Lean protein, generally lower in omega-3s.
• Pollock: Found in 'Omega 3' varieties, Alaskan pollock has nearly double the omega-3 content of Atlantic cod, supporting brain and heart health.
• Salmon: An excellent omega-3 source, sometimes used in premium or homemade fish fingers.

Analysing the Coating and Ingredients

The coating affects fat, salt, and carbohydrate content. Healthier options use wholegrain breadcrumbs or have minimal ingredients.

• Wholegrain vs. White Breadcrumbs: Wholegrain offers more fibre and nutrients.
• Battered vs. Breaded: Battered fish fingers are often higher in fat and calories; oven-baking breaded ones is healthier.
• Additives and Preservatives: A shorter, simpler ingredient list usually means a less processed product.

Salt and Fat Content

High salt and saturated fat can negate the benefits of fish. Healthier options have lower levels of both.

• Low Salt: Salt content varies; some supermarket own-brands have lower sodium.
• Cooking Method: Oven-baking helps control fat content compared to frying.

Percentage of Fish

Fish content varies from as low as 58% to 64% or more. A higher percentage means more fish and less coating.

Comparison of Popular UK Fish Fingers

Here's a comparison of nutritional values per 100g for some UK fish fingers:

Brand	Fish Type	Approx. Fish %	Salt (per 100g)	Fat (per 100g)	Omega-3 (EPA/DHA per 100g)
Birds Eye Omega 3	Pollock	N/A (Omega 3 variant)	0.53g	9.4g	187mg
Aldi The Fishmonger Cod	Cod	64%	0.39g	N/A	N/A
Tesco Omega 3	Pollock	N/A (Omega 3 variant)	0.53g	9.4g	187mg
Sainsbury's Omega 3	Pollock	64%	0.68g	N/A	High
Birds Eye Cod	Cod	58%	0.54g	9.1g	N/A
Waitrose Essential Cod	Cod	64%	0.56g	N/A	N/A

Note: Nutritional information can vary, always check the packaging for current data. Some values are not readily available.

Key Findings from the Table

• Omega-3: 'Omega 3' products with pollock provide more omega-3s than standard cod fingers.
• Low Salt: Aldi's Cod fish fingers showed the lowest salt content among those compared.
• Fish Percentage: Supermarket own-brands often have a higher fish percentage than major brands.

A Checklist for Choosing the Healthiest Fish Fingers

Use this checklist when shopping:

1. Check Fish Type: Look for pollock or 'Omega 3' labels for higher omega-3s.
2. Scrutinise the Label: Read ingredients; aim for simple lists and wholemeal breadcrumbs.
3. Compare Nutritional Information: Check salt and saturated fat per 100g, aiming for lower values.
4. Look for Certification: An MSC blue tick indicates sustainable, wild-caught fish.
5. Choose Baked: Always oven-bake to avoid extra fat from frying.
6. Homemade is Healthiest: Making your own gives full control over ingredients.

Conclusion: Which fish fingers are the healthiest?

Selecting the healthiest fish fingers involves examining multiple factors. Fish fingers can be part of a healthy diet. Look for options with omega-3-rich fish like pollock, lower salt, and a high fish percentage. Homemade is the healthiest choice for ingredient control. Pay attention to labels and cooking methods (always bake). Serving oven-baked fish fingers with vegetables and wholegrain carbs creates a balanced meal.

Actionable Advice: For a healthy, convenient option, choose an own-brand pollock 'Omega 3' fish finger with an MSC label. For maximum health benefits, make your own.

Frequently Asked Questions

Are all frozen fish fingers unhealthy?

No, not all frozen fish fingers are unhealthy. While they are a processed food, many brands offer nutritionally sound options. The healthiest choices typically feature high omega-3 content, low salt, and a high percentage of real fish fillet.

Are omega-3 fish fingers really healthier?

Yes, fish fingers specifically labelled 'Omega 3' are generally healthier because they are made with pollock, which has a higher omega-3 fatty acid content than traditional cod.

Which fish fingers have the lowest salt content?

Some supermarket own-brand products, such as Aldi's The Fishmonger 10 Breaded Cod Fish Fingers, have been noted for having a significantly lower salt content compared to other brands.

Does the fish percentage matter in fish fingers?

Yes, the percentage of fish matters. A higher fish percentage, such as 64%, indicates a more substantial fish fillet and less breadcrumb or filler, providing more protein and nutritional value.

Is it better to make homemade fish fingers?

Making homemade fish fingers is the healthiest option because you have full control over the ingredients, including the type of fish, the breadcrumbs (using wholegrain), and the seasoning.

How can I make fish finger meals healthier?

To make fish finger meals healthier, serve them with plenty of fresh vegetables or salad, and choose wholegrain carbohydrates. Always bake the fish fingers in the oven instead of frying them.

Should I look for a sustainable fish finger option?

Yes, choosing sustainably sourced fish is important for environmental reasons. Look for the Marine Stewardship Council (MSC) blue tick logo on the packaging to ensure the fish is wild-caught and certified sustainable.