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Nutritional Recipes

Fish Fingers With Avocado Dip

Written by COA Nutrition Team On July 19, 2017

Fish fingers are a great way to get kids to eat fish. The crispy coating is a notorious kid’s favorite and the avocado dip is creamy with a hint of lemon that compliments the fish perfectly!


Fish Fingers:

  • 1½ pounds white fish fillets
  • 1½ cups bread crumbs
  • 2 tablespoons chopped parsley
  • zest of 1 lemon
  • ⅓ cup all-purpose flour
  • 3 large eggs, whisked

Avocado Dip:

  • 2 avocados
  • 1 cup plain Greek yogurt
  • ¼ cup lime juice
  • ¼ cup olive oil
  • ¼ cup cilantro
  • 1 teaspoon salt
  • 1 teaspoon pepper


  1. Preheat oven to 400˚F (200˚C).
  2. Cut white fish fillets into 3×4-inch long strips. Set aside.
  3. In a small bowl, combine breadcrumbs, parsley, and lemon zest.
  4. Place the flour and eggs in two separate bowls.
  5. Coat each fish strip with the flour, then eggs, and then breadcrumbs.
  6. Transfer strips to baking sheet and bake for 15 minutes, flipping halfway and until golden brown.
  7. Serve them warm, or if you desire to freeze them, let them cool completely before you pop them in the freezer for up to 3 months.
  8. While the fish is cooking, combine the avocados, yogurt, lime juice, olive oil, cilantro, salt, and pepper in a food processor or blender and blend until smooth.
  9. Serve dip with baked fish fingers.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Take a minute to mentally walk through what you’re cooking

Before you start cooking, taking just one minute to think through what you’re about to do makes all the difference in the world. If you’re making multiple dishes, you can pick out what takes the longest to cook and the exact order to prep and cook things, seeing where there are opportunities to prep things while something else is cooking. It’s a lot more efficient to have a mental game plan so you don’t hit any bumps, like forgetting to get water boiling.

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