Are fish fingers healthy?
Heike Lemberger is a certified nutritionist, cookbook author, and nutritionist at the Institute for Sports and Exercise Medicine at the University of Hamburg. She specializes in cardiovascular counseling and is a speaker at the essakademie, a continuing education platform for nutrition experts.
»Fish fingers contain small amounts of omega-3 fatty acids, but they are not a good source. Often, children are introduced to the enjoyment of fish with breaded fish sticks. Fish fingers once a month are perfectly fine, especially for people who don't normally eat fish. It would be even healthier to eat a fatty fish that contains more omega-3 fatty acids, coat it in egg and flour, and fry it in olive oil.
Basically, fish is healthy. It provides protein, important minerals like iodine and selenium, both important for the thyroid and metabolism, and potassium, which has a calming effect on the nervous system. Fish also contains iron, which supports blood formation and thus oxygen supply, and zinc, which in turn strengthens the immune system, promotes wound healing, and promotes cell growth and the health of bones, nails, and hair. Furthermore, the omega-3 fatty acids in fish have an anti-inflammatory effect and are important for the brain, eyes, heart, and joints. The body cannot produce these polyunsaturated fatty acids itself; they must be obtained through the diet.
Fish fingers typically contain Alaska pollock, a lean fish. However, omega-3 fatty acids are primarily found in fatty fish such as salmon, mackerel, and herring. Low-fat fish such as pollock, pike, or cod contain fewer omega-3 fatty acids. Analyses show 0.2 to 0.5 grams per 100 grams of fish. In contrast, fatty fish contain one gram per 100 grams. The German Nutrition Society (DGE) recommends approximately 250 milligrams of omega-3 fatty acids daily. To absorb that amount, I would have to eat five to six fish fingers.
But the breading is unhealthy. One fish finger weighs 30 grams. Manufacturers claim that 80 percent of it is fish. In my experience, that's not entirely true. The ratio varies greatly by brand. The cheaper the package in the supermarket, the thicker the breading. In some cases, it's 50 percent fish and 50 percent breading. But it doesn't contain high-quality fat, but sunflower or rapeseed oil. It also contains additives, flavorings, and a lot of salt.
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