Golden, crunchy salmon fingers baked to perfection make for a wholesome twist on a kid-favorite classic. Paired with vibrant, buttery pea purée and naturally sweet roasted sweet potato chips, this dish delivers a balanced, colorful, and utterly delicious meal.
Ideal for busy weeknights, this recipe is both nourishing and quick to prepare. Using only simple, real ingredients, it’s a perfect choice for parents wanting to offer their kids a tasty, omega-3-rich meal without the fuss of frying. Serve it family-style or plate it up for little hands — either way, it’ll disappear fast!
Full Recipe
Ingredients:
For the Salmon Fingers:
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400g salmon fillets, skin removed
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1 egg
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1 cup breadcrumbs
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Salt and pepper to taste
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1/2 tsp garlic powder
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1 tbsp olive oil (for drizzling or spraying)
For the Pea Purée:
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2 cups frozen peas
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1 tbsp butter
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Salt to taste
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Splash of milk (optional, for smoother texture)
For the Sweet Potato Chips:
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2 large sweet potatoes
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1 tbsp olive oil
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Salt and pepper to taste
Directions:
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Preheat oven to 200°C (400°F) and line two baking trays with parchment paper.
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Peel and cut sweet potatoes into chips or wedges. Toss with olive oil, salt, and pepper. Spread out on one of the baking trays and bake for 25–30 minutes, turning halfway through.
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Slice salmon fillets into finger-sized strips.
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Beat the egg in a shallow bowl. In another bowl, combine breadcrumbs, garlic powder, salt, and pepper.
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Dip each salmon strip into the egg, then into the breadcrumb mixture, pressing lightly to coat. Place on the second baking tray.
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Drizzle or spray salmon fingers lightly with olive oil. Bake in the oven for 15–20 minutes or until golden and cooked through.
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Meanwhile, steam or microwave the peas until soft (about 4–5 minutes). Blend with butter and a splash of milk (optional) until smooth. Season with salt.
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Serve salmon fingers alongside the sweet potato chips and a generous scoop of pea purée.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: 360 kcal | Servings: 4 servings
A Healthier Take on a Classic Kids’ Favorite
When you think of traditional fish fingers, memories of golden, deep-fried sticks served straight from the freezer may come to mind. While convenient, these ready-made options often lack both nutritional value and freshness. That’s where homemade salmon fish fingers with pea purée and sweet potato chips come into the spotlight. This dish offers all the crispy, satisfying elements kids love but in a healthier, oven-baked version that’s perfect for growing families.
This recipe isn’t just a better alternative — it’s a completely upgraded experience. The richness of baked salmon fillets, the natural sweetness of roasted sweet potatoes, and the creamy, vibrant green of pea purée all combine to form a colorful, balanced, and nutrient-packed meal that caters to young eaters while pleasing parents too.
Why Choose Salmon for Kids?
Salmon is a superstar ingredient in family meals, especially for children. Rich in omega-3 fatty acids, it supports brain development and improves focus, making it an ideal choice for school-aged kids. Unlike white fish varieties often used in store-bought fingers, salmon has a firmer texture and naturally buttery flavor that appeals to younger palates when cooked properly.
Additionally, salmon is a high-quality source of protein, essential for muscle growth and repair, especially in active children. It also provides important vitamins like vitamin D and B12, and essential minerals such as selenium and iodine. Incorporating salmon regularly into your family’s meal rotation supports both immunity and cognitive health.
The Beauty of Oven-Baking Over Frying
One of the key advantages of this recipe is the cooking method — oven baking. Unlike traditional fried fish fingers, these salmon strips are lightly coated in seasoned breadcrumbs and baked until crispy on the outside and tender on the inside. This not only cuts down significantly on added oils and fats but also eliminates the mess and odor that comes with frying.
Parents will love that this cooking technique maintains the moisture and flavor of the salmon without sacrificing texture. It also means you can prepare other elements of the meal simultaneously, such as baking the sweet potato chips or blending the pea purée, making for a time-saving, low-stress dinner solution.
Sweet Potato Chips: A Nutritious Alternative
Children often gravitate toward fries or chips as their go-to side. Replacing regular white potatoes with sweet potatoes is an easy and delicious upgrade. Sweet potatoes are loaded with beta-carotene (a precursor to vitamin A), which is essential for eye health and immune support. They’re also a good source of fiber, which aids digestion and keeps kids fuller for longer.
Baking the sweet potatoes until slightly caramelized brings out their natural sugars, giving them a crisp exterior with a soft and sweet interior — the kind of texture contrast that makes food irresistible to little hands. When seasoned simply with a bit of olive oil, salt, and pepper, they become a well-loved staple that you’ll want to serve again and again.
Why Pea Purée Works Wonders
Peas are often one of the first vegetables introduced to children, and for good reason. They’re naturally sweet, full of plant-based protein, and rich in vitamin C, vitamin K, and folate. Blending them into a smooth, buttery purée not only enhances their natural flavor but also creates a fun, interactive element — a “dip” that kids can swirl their fish fingers into.
What makes this purée shine is its velvety texture, achieved with a touch of butter or milk, making it creamy without being heavy. This side pairs exceptionally well with the crispness of the fish fingers and chips, offering a colorful and nutritious contrast that encourages children to eat more vegetables without complaint.
Kid-Friendly and Parent-Approved
This recipe is a dream for busy parents and picky eaters alike. The familiar “fish and chips” format makes the dish instantly recognizable and non-intimidating for kids, while the wholesome ingredient list gives parents peace of mind. It’s quick enough to prepare on a weeknight but elegant enough for a family weekend dinner.
What’s even better is that you can involve kids in the preparation process. Letting them dip the salmon in egg and breadcrumbs or lay out the sweet potato slices helps develop cooking confidence and builds positive associations with healthy foods. When children take part in making their meals, they’re more likely to enjoy eating them.
Adaptable for Dietary Needs
This meal is naturally gluten-optional, depending on the type of breadcrumbs you use. Swap in gluten-free panko or almond meal for a gluten-free version. It’s also easy to adapt for dairy-free diets by replacing butter in the pea purée with olive oil or a dairy-free spread. You can even experiment with air frying if preferred — the results are just as tasty and crispy.
The recipe also works for toddlers when cut into smaller, softer portions and served with a thinner purée. It’s one of those flexible dishes that grows with your children — from finger foods for babies to fun, dippable meals for school-age kids.
Presentation and Serving Tips
Presentation matters, especially when serving kids. Use a colorful plate, keep the portions manageable, and offer dipping options. Some children love using the pea purée as a sauce for both the fish fingers and sweet potato chips. You can even serve a small dollop of natural yogurt or a squirt of lemon on the side for added flavor.
For adults, serve this dish deconstructed or plated bistro-style. Add a salad or a side of roasted veggies, or drizzle the pea purée artistically for a refined finish. The balance of textures and colors makes it a winning meal for all ages.
Batch Cooking and Storage
This meal lends itself well to batch cooking. You can double the salmon finger portion and freeze half for future meals. Simply prepare the salmon strips up to the breadcrumb stage and place them in a single layer on a tray to freeze. Once frozen, store them in an airtight bag or container. When needed, bake from frozen — just add a few extra minutes to the cooking time.
Pea purée can also be made in advance and stored in the fridge for up to three days. It reheats quickly on the stovetop or in the microwave, making leftovers a breeze. Sweet potato chips are best eaten fresh but can be reheated in the oven for a few minutes if needed.
Perfect for Meal Planning
With so many families looking to simplify weeknight dinners, this recipe is a perfect candidate for meal prep. Prepare all components ahead of time and simply assemble and bake when ready. It’s an efficient, balanced dish that fits into almost any meal plan, especially if you’re trying to increase your family’s fish intake or introduce more nutrient-dense sides.
You can also rotate the sides for variety — try mashed potatoes, a rainbow salad, or even a rice pilaf to keep things fresh while maintaining the protein-rich center of the meal.
Conclusion: A Complete Meal Everyone Will Love
Salmon fish fingers with pea purée and sweet potato chips is more than just a recipe — it’s a smart, nourishing solution for modern families. Combining nutrition, flavor, and visual appeal, this meal bridges the gap between kid-friendly comfort food and health-conscious home cooking. Whether you’re trying to ease your child into eating more fish or looking for new ways to serve veggies, this dish ticks every box.
It’s easy to prepare, adaptable, freezer-friendly, and absolutely delicious — making it one of those reliable go-to recipes you’ll return to again and again. Plus, its interactive and colorful presentation turns dinnertime into an engaging experience for children and adults alike. With a few simple ingredients and 30–40 minutes, you’ve got a well-balanced, hearty meal the whole family can enjoy.