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Fish Fingers

Fish Fingers

Healthy Point

Party sized crispy oven-baked fish fingers – baked-not-fried goodness and low on saturated fats.

Fish Fingers

35 minutes

Fish Fingers


  • 400 g Fish Fillets (any Firm White Fish)
  • To taste Salt & Pepper
  • 4 tbsp Plain Flour
  • 1 large Egg, beaten with a dash of Milk
  • 20 g Dried Breadcrumb (normal)
  • 20 g Panko (Japanese-Style breadcrumb)
  • 20 g Parmesan Cheese, freshly grated
  • 1/4 tsp Paprika Powder
  • 1 tsp Garlic Powder
  • 1 tbsp Grapeseed Oil

Tips:  Grapeseed oil is perfect for this recipe because it is neutral in taste and has a high smoking point.



Cut the fish fillets into small strips (if frozen fillets are used, make sure they are well thawed). Preheat the microwave oven by pressing OVEN once, turn the dial to set the temperature to 200°C and press START/SET.

Fish Fingers


To make the flour mixture, mix the dried breadcrumbs, Parmesan cheese, paprika powder and garlic powder. Prepare the egg mixture in a second bowl and the panko in a third bowl.

Fish Fingers


Toss each fish strip in the first bowl of flour and shake off any excess flour. Dip into the egg mixture in the second bowl and then coat with the panko in the third bowl. Let the fish strips stand for 5 to 10 minutes.

Fish Fingers


Prepare some baking paper and brush a generous amount of grapeseed oil on it. Arrange the fish strips in a single layer on the baking tray. Place the tray at the top slot of the microwave oven to be closer to the heat source. Press OVEN twice, turn the dial to set the temperature to 200°C and press START/SET. Turn the dial again to set the cooking time at 10 minutes. Press START/SET to bake the fish fingers until golden brown, turning them halfway to have an even colour. Allow to cool for 5 minutes before serving.

Fish Fingers

Inverter Steam Grill Microwave Oven