Welcome to another post from the ‘Mummy and Me’ series, where today’s dish is a fun and tasty twist on the classic fish fingers! The cod is coated in a wonderfully seasoned breadcrumb and is served with some macho peas and the ultimate roasted red pepper dip. Surprisingly filling for your toddlers tum and also equally as delicious for you!
Fish for babies
I’ve written about fish recommendations for babies before, so check that out if you have any questions on what, why and how much babies should be having!
So why is fish so important for our little ones? Generally, fish is a good source of protein, and certain fish varieties, can also be a good source of omega 3 fatty acids (mainly oily fish such as salmon, mackerel, sardines) B vitamins, vitamin D and iodine (mainly white fish).
Fish fingers are generally a really an easily accepted way of getting little ones to eat their fish…however sometimes fish fingers can have a fair amount of extra oil, saturated fats and salt added to them. I give Raffy these every now and then, but prefer homemade versions, for certain. That’s why I’m so excited by this recipe from the lovely Emma Green at Emma’s Food Stories. I hope you like it too.
This fish finger recipe comes alongside some “macho peas” – a great source of protein, folate and vitamin C – and a delicious, veg filled twist on tomato ketchup!
This whole dish is really quick to make, FULL of flavor and contains some of those vital nutrients that baby (and mum/dad) needs too!
So, what do you need?
- 300g fresh salmon or cod loin
- 1 small egg
- 2 slices of wholemeal bread
- 2 red peppers
- 200g (1/2 can) chickpeas
- 8 cherry tomatoes
- 1 tsp olive oil
- 200g garden peas
- 3 mint leaves
- 1 garlic clove (or squeezy garlic)
- Ground black pepper
- Lemon juice
- First of all, it’s time to prep the peppers. Cut the peppers in quarters, removing the seeds and the stalk, and place on a baking tray. Spritz them with a light coating of cooking oil spray (or a drizzle of vegetable oil will do) and roast them in the oven at 180°c/gas mark 4 for around 45-60 minutes, or until you feel they are the perfect colour (a little blackened towards the edges but soft and vivid).
- About 10 minutes before the peppers are cooked, you can begin to get started on the rest of the dish! Cut your cod loin into long strips (fish finger shapes) and place them aside.
- Pop your bread slices in a blender or food processor and blitz until breadcrumbs are formed. Pour them out onto a plate. Optional – you can crack some black pepper into the crumbs and mix well.
- Whisk up your egg in a bowl and place next to the fish and the breadcrumbs.
- Now it’s time to get messy! Using a pair of tongs (or your fingers), coat each piece of fish in a light coating of egg and then fully coat in the breadcrumbs. Place on a baking tray and then repeat for the rest of the fish. Bake the fish at 200c/gas mark 6 for around 12 minutes or until the fish is cooked and the breadcrumbs browning.
- Whilst the fish is cooking, it’s time to prep your other foods. Place the just roasted peppers in a blender or food processor and add in the olive oil, cherry tomatoes, garlic, chickpeas, lemon juice and paprika (to taste). Blitz away until you have a lovely chunky salsa formed. If you’re finding the ingredients aren’t combining very well, add in a little bit of hot water to soften them.
- Now for the macho peas! Cook the garden peas as stated on your packet (it should only be around 4-5 minutes boiled in hot water) and then drain when cooked. Mash half of the peas with a fork and then mix in the others.
- Finely chop the mint and add to the pea mix, along with some lemon juice and cracked black pepper. Voila!
- Now the fish fingers should be ready, so it’s time to serve! Plate up as you wish and enjoy! Any leftover fish fingers will keep in the fridge overnight and will make perfect fish finger sandwiches for supper!
To print or download your very own recipe cards, click the link below!
Dippy Fishies Recipe Card
Article written by Emma Green, PgDip Student Dietitian at University of Chester, Registered Associate Nutritionist and owner of Emma’s Food Stories – with support from SR Nutrition.