Kid Friendly Fish Fingers (Gluten-Free, Dairy-Free)

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My 3-year-old, Olivia, will not eat fish. She tells me that when she turns 11 she will try salmon. When she’s 16 she will eat other fish. And when she’s 106 she wants to go the supermarket (Whole Foods) alone and pick our whatever she wants… so, for the past few years, I’ve tried to entice her, trick her and sneak in fish in many forms. With no success. And then… we went to the farmers’ market, as we always do on Saturday mornings, and we stopped at the fish stall, as we always do, and I bought some local, suitable seafood, as I always do.

That night, I had an idea. I asked Olivia to help me make homemade chicken fingers. We used whatever I had on hand – gluten-free rolled oats, unsweetened shredded coconut, and some spices. Olivia helped dip the fish fillets into the egg batter and then into the dry ingredients. She had a blast, and it was so simple. We baked them until golden and crunchy. She dipped the fish fingers into ketchup (which she LOVES) and declared they were “the best chicken fingers she had ever had!”

VICTORY!

Further Food Nutritionist Commentary:

Oats are a whole grain food that have many health benefits. They are high in soluble fiber including Beta-glucan and antioxidants including Avenanthramide. Beta-glucan helps control blood sugar levels, can help lower "bad" cholesterol (LDL cholesterol) and increase the feeling of fullness. Avenanthramide can help lower blood pressure and reduce inflammation.

By Camryn Goldstein

Kid Friendly Fish Fingers (Gluten-Free, Dairy-Free)

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 6

Ingredients

1 pound White fish fillets – I used cod
1 cup whole rolled oats
1/2 cup unsweetened coconut flakes
Salt and pepper
Garlic powder
Optional: 1/4 cup nutritional yeast
2 eggs, beaten
2 tablespoon coconut flour

Instructions

  1. Put the dry ingredients in a blender and pulse until a coarse flour is formed. Pour into a wide bowl or dish. Put the beaten eggs into a wide bowl or dish.
  2. Sprinkle the fish with coconut flour, salt, and pepper. Coat the fish in the egg batter and then in the dry mixture. Lay in one single layer on a baking sheet. Bake at 350 for approx 20 minutes until golden brown and crispy!
Put the dry ingredients in a blender and pulse until a coarse flour is formed. Pour into a wide bowl or dish. Put the beaten eggs into a wide bowl or dish. Sprinkle the fish with coconut flour, salt, and pepper. Coat the fish in the egg batter and then in the dry mixture. Lay in one single layer on a baking sheet. Bake at 350 for approx 20 minutes until golden brown and crispy!

Nutrition Information

Per Serving: Calories: 201; Total Fat: 8 g; Saturated Fat: 4 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 2 g; Cholesterol: 95 mg; Sodium: 336 mg; Potassium: 438 mg; Carbohydrate: 12 g; Fiber: 3 g; Sugar: 1 g; Protein: 20 g

Nutrition Bonus:

Vitamin C: 5%; Vitamin A: 2%; Iron: 9%; Calcium: 2%

Try seasoning the fish with our anti-inflammatory Turmeric Tonic!

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