Healthy Fish Fingers: MILLY’S Kidchup

Guilt free food for kids

As you can imagine a fair amount of pasta is eaten in the Prada household. However we are also big fans of British food. One of the most requested meals on holiday recently was a sausage sandwich and I had to explain this is not something that's easy to find in Italy!

One of my Son's favourite foods is fish fingers but I do sometimes wonder what exactly is in these little morsels and probably I don't really want to know!

Milly's Kidchup

With this in mind I asked the lovely Milly of MILLY'S Kidchup if she could share a healthy fish finger recipe that we can all serve up and even make with our children but without the dose of mum guilt!

If you've yet to discover Milly, she is the creator of Kidchup, a natural and refined sugar free version of Ketchup. She uses organic whole apples and a host of other natural organic ingredients so you don't have to worry about all that extra dipping. She makes every bottle herself with an enormous amount of love and care and the whole enterprise began because she wanted her own little soldier Archie to be eating genuine goodness.

Creating the recipe for homemade fish fingers was not as simple as it may sound. Milly wanted just the right amount of crunch but not so much that it was too big for the mouths of babes. She found Doves Farm 'Gluten Free Organic Corn Flakes’ were perfect, super crunchy and very little bad stuff added.

This is also something you can make with the children as little Archie was more than happy to get involved, helping Milly crush corn flakes with a rolling pin and having lots of fun.

Milly's recipe includes some tarragon to give the flavour extra oomph however if you think it too strong you can just leave it out or try swapping it for something like ground cumin or smoked paprika

Corn flake fish fingers have been a big hit in both Milly's and my own famiglia! Even Papa’ Prada is on board and being Italian he is not usually a fish finger/ketchup fan. Milly suggests also trying them with chicken breasts to make your own nuggets. This sounds like a winner, so we will be trying this soon.

We've found Milly's Kidchup to be so versatile, I add it to lots of dishes from pasta sauces, pizza bases, meatballs, I can't recommend it enough. If you'd like to try Kidchup pop over to her shop and blog here.


Makes 2 giant fish fingers


  • 40G Corn flakes of your choice (I highly rate the Doves Farm ones)
  • 20G Plain flour
  • 1/2 Teaspoon tarragon
  • 1 Medium egg
  • 96G Cod Fillet
  • 1 Tablespoon Rapeseed oil


  1. Put the corn flakes into a sandwich bag and gently run a rolling pin over it repeatedly. You want to create a fineish crumb but you don't want to go so far it becomes a dust. Children love this bit so if you can face it let your kid loose with the rolling pin, don’t have a rolling pin? Just use a heavy bottle but be careful and don't let your toddler get involved.
  2. Pour the bag of crumbs onto a plate.
  3. Put the plain flour onto another plate and mix in the tarragon if using. You can add salt and pepper to season the flour but if cooking for children it’s best not to.
  4. Whisk an egg in a shallow bowl.
  5. Cut the cod fillet in half to create 2 giant fish fingers.
  6. Line your plates up in the order you need them: Cod, flour, egg, crushed corn flakes and a spare plate for finished fish fingers. Then dust your fillets in the flour, shaking off any excess, dip them into the egg then roll them in the cornflakes making sure they're fully coated. Once rolled, lift more of the surrounding crumbs from around them and sprinkle more on top to make sure they're fully covered
  7. Heat the oil over a medium heat in a non-stick or cast iron frying pan. Carefully place the fish fingers in the pan and cook for 3-4 minutes per side. If you feel they're getting brown too quickly just turn the heat down a little. The key is to get them crispy on the outside whilst keeping them moist in the middle so try not to overcook them. They will be white rather than opaque in the middle when cooked.
  8. Place on kitchen towel to soak up any excess grease then serve!

Buon appetito! Mangia mangia!