Oven Fried Fish or Chicken Fingers


One thing that is great about living in Northern Manitoba is the fresh fish!  Expecially valued around these parts is Walleye (some people call it pickerel) which it’s delicate white flesh and mild taste!  Often it is fried in butter or lard in a pan – hence the popular “fish fry” community events -but I prefer to cook it up in a lower fat method that is better for your heart!

Fish is a good source of omega-3.  Mostly it’s the higher fat fish that contains significant amounts of the heart healthy fat like salmon, mackerel, trout but low fat fish contains it in small amounts also.  Recreational fishing is also an environmentally sustainable method of food production as the fish reproduce naturally in the wild.  Minus points for using a gas powered boat of course, but it uses far less fossil fuels to get from the lake to your plate!

The store bought chicken fingers and fish nuggets are far from being nutritious.  The meat is not the kind that you would normally buy from the store, it’s made from the leftover parts of the chicken after the major pieces have been removed.  It’s called “mechanically de-boned meat” where they partially grind up the chicken to remove the still edible parts…that includes skin to keep flavour in there.  There is also fillers to keep it stuck together, bulk it up and make it taste good before it’s breading with salty bread crumbs and often they are partially deep-fried before freezing in the factory (hence the greasy feel).

This recipe can also be used to make your own chicken fingers using real healthy ingredients that you can pronounce.  Make your own gluten free bread crumbs by drying out some gluten free bread in your oven for 20 minutes and then whizzing it up in your food processor.


Fish or chicken cut into strips or “nuggets”

Rice flour, enough to coat all pieces

1 Egg, beaten

Gluten free bread crumbs, enough to coat

Dash of spices of your choice – garlic powder, onion powder, cayenne pepper

Salt and pepper

Olive oil


1. Cut up fish or chicken into strips.

2. Mix rice flour with salt, pepper and spices. Coat chicken or fish with flour, shake off excess.

3. Dip in beaten egg.

4. Dip into breadcrumbs, ensure totally coated. Drizzle with olive oil.

5. Place on parchment covered pan and bake at 425 F until meat it done, about 15 to 20 minutes.

6. Serve with homemade dipping sauce – like honey dill sauce is especially tasty with this recipe!


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