Salmon Fish Fingers
Fish fingers just got fancy! Our Salmon Fish Fingers are low on calories and Points which makes them great if you're counting calories or following a plan like Weight Watchers.
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NutritionPer Serving
- Calories220
- Carbs5.8g
- Protein19g
- Fat13g
- Saturates2.5g
- Sugars0.5g
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
Our Salmon Fish Fingers are a fun, grown up twist on the classic, white fish recipe and they’re low on calories and Points which makes them perfect if you’re counting calories or following a plan like Weight Watchers.
The NHS recommendation is to eat oily fish at least once a week and these Salmon Fish Fingers are a great way to include it in your diet. This dish is also great if you’re cooking for fussy kids who aren’t fans of oily fish. The pretty pink colour will catch their eye and, wrapped up in breadcrumbs, they’ll never know the difference!
Why not try drizzling some lemon juice over the top of the finished dish or adding some grated lemon zest to the breadcrumbs for a fruity twist?
What diets are these Salmon Fish Fingers suitable for?
These Salmon Fish Fingers are suitable for dairy free diets.
You could also make this recipe suitable for gluten free diets by swapping the following ingredients out for gluten free alternatives;
- Wholemeal bread
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make these Salmon Fish Fingers?
You can find all of the ingredients you need for this recipe in your local supermarket – it’s super simple!
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We’ve used a food processor to blitz up the breadcrumbs for this recipe, like this one from Amazon.
If you’d prefer then you could also grate your breadcrumbs using a grater like this from Amazon.
How many calories are in these Salmon Fish Fingers?
There are 220 calories per portion in these Salmon Fish Fingers, which means they fall into our Everyday Light category.
These Salmon Fish Fingers are perfect if you’re following a calorie controlled diet and fit well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 200°C.
Step 2
Cut the salmon fillets in half lengthways and then across the middle to make 8 fingers.
Step 3
Roll the salmon pieces in the beaten egg.
Step 4
Season the breadcrumbs with the dill and a little salt and pepper.
Step 5
Roll the salmon fingers in the breadcrumbs and gently squeeze them so that they are coated.
Step 6
Line a baking tray with foil or take a silicone baking mat and spray with low calorie cooking spray.
Step 7
Gently place the fish fingers on the tray and spray the tops with low calorie cooking spray.
Step 8
Place the fish fingers in the middle of the preheated oven for 10 minutes. When done, the coating will be golden and crispy, the fish fingers will feel firm when you press them and the salmon will be cooked throughout.
Step 9
Once ready, remove from the oven and serve hot.
What could I serve with these Salmon Fish Fingers?
These Salmon Fish Fingers are super versatile and can be served with pretty much any accompaniment – we think they work particularly well with the following dishes:
How do you know when these Salmon Fish Fingers are cooked?
You’ll need to cook these Salmon Fish Fingers for around 10 minutes or until the breadcrumbs are golden and crispy. The fish fingers should feel firm when you press them and the salmon should be cooked through.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
Can you cook these Salmon Fish Fingers any other way?
You could also cook these Salmon Fish Fingers in an air fryer if you prefer. You may need to reduce the cooking time slightly, but this will depend on your model so make sure you check the manufacturer’s guidance.
How long can you keep these Salmon Fish Fingers in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Salmon Fish Fingers in the fridge for approximately 3 days or so.
Can I freeze these Salmon Fish Fingers?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat these Salmon Fish Fingers?
From chilled: Reheat in the oven until the outsides are crispy and they’re piping hot throughout.
From frozen: Defrost thoroughly in the fridge and then reheat in the oven until the outsides are crispy and they’re piping hot throughout.
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Salmon Fish Fingers
Fish fingers just got fancy! Our Salmon Fish Fingers are low on calories and Points which makes them great if you're counting calories or following a plan like Weight Watchers.
-
Prep Time
10 MINS
-
Cook Time
10 MINS
- KCals 220
- Carbs 5.8G
Instructions
- Preheat the oven to 200°C .
- Cut the salmon fillets in half lengthways and then across the middle to make 8 fingers.
- Roll the salmon pieces in the beaten egg.
- Season the breadcrumbs with the dill and a little salt and pepper.
- Roll the salmon fingers in the breadcrumbs and gently squeeze them so that they are coated.
- Line a baking tray with foil or take a silicone baking mat and spray with low calorie cooking spray.
- Gently place the fish fingers on the tray and spray the tops with low calorie cooking spray.
- Place the fish fingers in the middle of the preheated oven for 10 minutes. When done, the coating will be golden and crispy, the fish fingers will feel firm when you press them and the salmon will be cooked throughout.
- Once ready, remove from the oven and serve hot.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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6 comments
See what others have to say
Sandra-AnnThursday 7th January 2021
Can you use something else instead of egg to bind the breadcrumbs? My son has an egg allergy. Thanks.
SharonFriday 8th January 2021
Hi Sandra-Ann, you could try coating the salmon in a thin layer of thick plain yogurt such as strained Greek yogurt before coating in the breadcrumbs.
Another idea is to coat the salmon in a thin layer of mayonnaise before bread crumbing.
Or you could try dusting the fish with a light coating of flour and then coating with yogurt or mayonnaise, before coating with breadcrumbs.
Hope one of these suggestions helps!
Sandra-AnnThursday 14th January 2021
Thank you so much.
SharonFriday 15th January 2021
You’re welcome!
CatherineSunday 26th April 2020
Hi.
Looks delicious!! Can you do this recipe with cod fillets too? And do you spray the tinfoil with low cal spray too??
TIA ?
LisaThursday 7th May 2020
Hi Catherine! Yes, you could use cod if you prefer. We also have this recipe for fish finger if you would prefer https://pinchofnom.com/recipes/fish-fingers/
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