Fish Fingers with Avocado-Parsley Dip

Fish Fingers

Published March 13, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 30 min

Prep Time: 20 min | Cook Time: 10 min


Crispy fish fingers are a fun and healthy hand-held meal for the kids. The avocado dip makes a fresh and zingy alternative to ketchup and is perfect with any fish dish.

Nutrition Facts
Serving size: 4 ounces fish, 2 tablespoons sauce
Calories per serving: 469
% Daily Value*
Total Fat 24.8g 38%
Saturated Fat 3.7g 19%
Sodium 377mg 16%
Protein 30.8g 43%
Percent Daily Values are based on a 2,000 calorie diet.


  • 2 tbsp. olive oil
  • 1 pound thick, skinless white fish (cod or haddock), cut into 8 equal fingers
  • 4 tbsp. plain flour
  • 1 large egg, beaten
  • 1/2 cup breadcrumbs
  • Salt and pepper
  • 1 cup skimmed milk
  • 2 avocados, pitted and peeled
  • 12 tbsp. fresh flat leaf parsley, chopped
  • 1 tbsp. honey
  • 4 tbsp. lemon juice
  • 1/4 tsp. salt
  • 1/4 tsp. pepper

Step by Step:

  1. Heat the oil in a large frying pan over medium-high heat.
  2. Place three plates on the counter next to the stove. Put flour in the first, beaten egg in the second, and breadcrumbs in the plate closest to the stove. Season the fish with salt and pepper and dip the fingers in a light coating of flour, then egg, then breadcrumbs. Fry over medium heat in vegetable oil for 2 to 3 minutes on each side or until golden brown.
  3. Put all the ingredients, except the parsley, into a blender and blend until smooth.
  4. Stir in the parsley, chill, and serve on the side of the fish fingers.