Crispy Baked Fish Fingers with Sweet Potato Wedges and Peas – Child-Friendly Lunch

Name: Crispy Baked Fish Fingers with Sweet Potato Wedges and Peas – Child-Friendly Lunch
Prep time: 15 min
Cook time: 25 min
Yield: 4 servings
Cuisine: British
Ingredients: 400 g cod fillets, skinless, cut into finger-sized strips; 50 g panko breadcrumbs; 30 g almond flour; 1 large egg; 30 ml whole milk; 1 tsp smoked paprika; ½ tsp garlic powder; ½ tsp dried thyme; ½ tsp sea salt; ¼ tsp black pepper; 400 g sweet potatoes, cut into wedges; 200 g frozen peas, thawed; 2 tbsp olive oil; 1 tsp lemon zest (optional); 1 tbsp chopped fresh parsley for garnish

A crunchy, nutritious bite that kids love

Crispy Baked Fish Fingers with Sweet Potato Wedges and Peas – Child-Friendly Lunch

Children's Nutrition Gut Health & IBS Diabetes Nutrition

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Crispy oven-baked fish fingers with sweet potato wedges and garden peas – a nutritious, child-approved lunch with hidden vitamins. Ready in under 30 minutes.

Prep15 min

Cook25 min

Serves4 servings

Nutrition per serving

358kcal

26gProtein

3gFibre

39gCarbs

11gFat

Nutritionist’s Note

I love how this plate sneaks extra fibre from sweet potatoes and peas into a familiar favourite, boosting gut health without compromising taste. The combination of lean cod and almond flour adds high-quality protein while keeping the fat modest. It’s perfect for busy families looking for a balanced lunch that supports growing bodies and steady blood-sugar levels.

Ingredients

400 g cod fillets, skinless, cut into finger-sized strips
50 g panko breadcrumbs
30 g almond flour
1 large egg
30 ml whole milk
1 tsp smoked paprika
½ tsp garlic powder
½ tsp dried thyme
½ tsp sea salt
¼ tsp black pepper
400 g sweet potatoes, cut into wedges
200 g frozen peas, thawed
2 tbsp olive oil
1 tsp lemon zest (optional)
1 tbsp chopped fresh parsley for garnish

Method

Preheat the oven to 200°C (fan 180°C) and line two baking trays with parchment paper.
Combine almond flour, smoked paprika, garlic powder, dried thyme, salt and pepper in a shallow bowl.
Whisk the egg with the milk in a second bowl to create a smooth wash.
Pat the fish strips dry, dip each first in the flour mixture, then in the egg wash, and finally coat with panko, pressing gently so the crumbs adhere.
Toss the sweet potato wedges with 1 tbsp olive oil, a pinch of salt and pepper, spread them on one tray, and arrange the coated fish fingers on the other tray.
Bake the fish fingers for 12-15 minutes, turning halfway, until golden and flaky; bake the wedges for 20-22 minutes, turning once, until crisp on the outside and tender inside.
Steam the peas for 4-5 minutes, drizzle with the remaining 1 tbsp olive oil and lemon zest, then serve everything together, sprinkled with fresh parsley.

Tips

Add a side of Greek yoghurt mixed with a squeeze of lemon for a protein-rich dip.
If a softer texture is preferred, lightly mist the fish fingers with oil before baking to keep them moist.
Using frozen peas preserves vitamin C and fibre while cutting down on prep time.

Storage

Cool the fish fingers, wedges and peas to room temperature, then store each component in separate airtight containers in the fridge for up to 2 days. Reheat fish fingers and wedges in a pre-heated oven at 180°C for 10 minutes to restore crispness; peas can be reheated quickly in a pan with a splash of water. Both can be frozen for up to 1 month, reheating from frozen in the oven as above.