Are Fish Fingers Good For You?

When he’s not roaming the high seas, one of the Captain’s priorities back on land is making sure everybody is enjoying the fruits of his labour – like eating delicious Birds Eye fish fingers, as part of a balanced diet of course.

Fish provides a variety of nutrients that are essential to keeping us healthy, and with so many ways to cook and eat fish it’s easy to enjoy the two servings a week that the UK government recommends (one of which should be oily).

Birds Eye fish fingers are made with delicious cod, haddock or pollock, and can be easily enjoyed as part of a balanced meal.

To help folks get the best out of his food and show you just how good fish fingers are, the Captain® has helped us prepare a handy guide on their nutritional benefits – alongside some meal time inspiration that’ll have you seeing fish fingers in a whole new light!

Healthy family meals

Dinner time is at the heart of family life; it’s where we sit down together, catch up and enjoy our meals.  It’s at the dinner table that children first learn about food and the importance of eating the right things- not just their favourite things. 

Encouraging the kids to try new meals and getting them to eat enough fruit and vegetables can be difficult at the best of times.  As the original makers of the fish finger, Birds Eye have got you covered when it comes to family meals based around them – tasty and nutritious dishes that we’re sure your kids will love too.

Calories in fish fingers

A standard portion of our fish fingers is about 4 for an adult, and 2 or 3 for a child.  Every type of fish finger in the Birds Eye range comes in at under 280 calories per adult portion, and that’s about the same as most good-quality fish fingers.

Our wholesome wholegrain ones come in lowest, at 227kcals, and the Birds Eye fish fingers with the highest calorie count are our crispy battered ones at 273kcals per portion (the best choice for a fish-and-chip-shop-style treat). The calories in our Omega 3 fish fingers, with good levels of this important nutrient, stand at 244kcals.

Our fish fingers go in the oven (straight from frozen too, helpful if you’re in a bit of a rush); they aren’t designed to be fried, so there’s no need for extra cooking oils. And they’re all made with 100% fish fillet, for that mouth-meltingly flaky texture.

Are Birds Eye fish fingers healthy?

We know that health is important, which is why our Birds Eye fish fingers are nutritious as well as tasty, and made with the best simple ingredients like 100% fish fillet (from wild-caught fish) and golden breadcrumbs.  Important nutrients found in our fish fingers include protein, iodine, selenium and Vitamin B-12, all of which help to keep our bodies working as they should.

That means that you can enjoy fish fingers as part of a balanced, healthy diet; serve with your favourite carbohydrate and a mix of colourful vegetables to have a quick, healthy family meal ready in minutes.

Every one of our fish fingers is irresistibly tasty and full of goodness, helping to provide your family with the mealtime nutrients they need. Choose from 100% cod, haddock, Omega 3 or gluten-free fish fingers – or for something a little bit extra, our chunky fish fingers should do the trick. Whichever one you fancy, Birds Eye can help you make nourishing meals for the whole family to enjoy.

How to make a healthy meal with fish fingers

Tasty, convenient and utterly irresistible, fish fingers have long been a staple in the freezer for many families.  Dishes have come a long way from the much-loved humble fish finger sandwich!

Our fish finger recipes are designed to inspire, so if you’re looking to get creative in the kitchen we can help! From crispy fish finger pie and fish finger tacos to fish finger wraps, we’ve got the latest in fin-spiration.

Making your own healthy family meals with fish fingers is easy.  Just be sure to include the following three elements for a balanced, nutritious meal:

  1. The protein: A good source of protein is essential when it comes to creating a healthy meals. Our Omega-3 fish fingers are a great source of quality protein and an easy way to get your family towards your recommended daily intake of this essential fatty acid.


  2. The carbohydrates: Starchy carbs like pasta, rice and potatoes should make up a good portion of your meal and, where possible, it’s best to eat wholegrain versions. Carbohydrates are a brilliant source of energy and an important part of a balanced diet.


  3. The fruit and vegetables: Aim for at least 5 portions of fruit and vegetables a day, filling half of your plate with a variety of veg to make up the rest of your healthy meal. Eating different vegetables is important to ensure you get a varied mix of vitamins and minerals, and a dash of different colours is a great way of making dinners look more appetising!

With these three elements on your plate, you’ll be well on your way to creating nutritious, delicious meals for all the family  

Whether they’re enjoyed as brunch, lunch or dinner, Birds Eye fish fingers are wholesome and hearty and a great way to encourage your whole family to enjoy fish.  With so many different ways to enjoy  them, dinner will never be boring again!