Written by Judith Lynn - Paediatric Nutritionist. Founder and Owner of Little Monkey Nutrition.

Creating a family-friendly recipe that's both delicious and nutritious and one that everyone likes can be a challenge for busy parents. Here's a wholesome recipe for homemade fish fingers, chips, and peas using an air fryer, which is a healthier alternative to traditional frying methods. The air fryer also create a lot less mess too. I got an air fryer about 1 year ago and I can honestly say it's changed my life. I have rarely used my oven since I purchased it. I have found it to be alot easier to use, quicker to cook food and much easier to clean.  Here is one I recommend. 

This recipe is great for fussy eaters since it has a crispier texture that is separated on the plate and can easily be eaten with your fingers. I find toddlers in particular love these types of finger foods. 

Air Fryer Homemade Fish, Chips, and Peas Recipe

Ingredients: Makes 4-5

- For Fish Fingers:
- 500g white fish fillets (e.g., cod or haddock), skinless and boneless
- 100g wholemeal breadcrumbs
- 50g plain flour
- 2 eggs, beaten
- Zest of 1 lemon
- Salt and pepper, to taste and oil to spray or brush on top.

Ps, why not make extra, place into freezer bags and freeze. Great for fish finger sandwiches for lunch or a quick dinner before football or swimming!

- For Chips:
- 800g potatoes, washed and scrubbed and cut into chips (leave skin on)
- 1 - 2 tablespoons olive oil
- Salt, to taste

- For Peas:
- 400g frozen peas
- 1 tablespoon of mint, chopped (optional)
- Salt and pepper, to taste

Instructions:

1. Preheat the air fryer to 200°C. If you do not have one - here is one I recommend

2. Prepare the fish fingers: Cut the fish into strips. Mix the lemon zest with the breadcrumbs, and season with salt and pepper. Dredge each fish strip in flour, dip in beaten egg, and coat in the breadcrumb mixture.

3. Spray some oil over the fish fingers or brush with oil if you do not have spray oil. Cook the fish fingers in the air fryer for 10-12 minutes or until golden and cooked through, turning halfway. You may need to do this in batches depending on the size of your air fryer.

4. Cook the chips: Toss the potato chips in olive oil and a pinch of salt. Cook in the air fryer for 15-20 minutes until golden and crisp, shaking halfway through.

5. Cook the peas: While the chips are cooking, boil the peas for 3-4 minutes, then drain. Mix in the chopped mint (if using), and season with salt and pepper.

Nutritional Benefits

Fish Fingers

Opting for white fish such as cod or haddock provides a lean source of protein, essential for muscle repair and growth. These fish varieties are also rich in omega-3 fatty acids, known for their role in heart health and cognitive function. Using wholemeal breadcrumbs adds fibre to the dish, promoting digestive health and a feeling of fullness.

Chips

By air frying the chips, we significantly reduce the oil content, making this a lower-fat option compared to traditional frying. Potatoes are a good source of vitamin C, vitamin B6, and potassium, nutrients that play a vital role in immune function, energy production, and heart health. The use of olive oil adds a touch of healthy monounsaturated fats. Leaving the skin on provides additional fibre for good gut health.

Peas

Peas are a powerhouse of nutrition, offering vitamins A, C, and K, and several B vitamins. These nutrients are essential for eye health, immune support, and blood clotting. Additionally, peas are a great source of plant-based protein and fibre, which can enhance the feeling of satiety and support a healthy gut.

Conclusion

This air fryer version of fish fingers, chips, and peas is not just a treat to your taste buds but also a boon to your health. It's a perfect example of how making small changes in the way we cook can have significant health benefits. This meal is sure to become a family favourite, offering a delicious way to enjoy nutritious food without compromise. Here is an air fryer I recommend. 

Why not try this recipe tonight? It's a simple, quick, and healthy option that's sure to please everyone at the table. Remember, eating well is about making mindful choices that benefit your health and well-being. For more nutritious recipes and health tips, keep following Little Monkey Nutrition.