Easy Yogurt Fish Fingers & Avocado Dip – Egg Free

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Fish. Such a great source of nutrition for your baby/toddler/kid…and for yourself too! Fish can be introduced in your baby’s diet starting from 6 months of age. It’s a wonderful lean protein with essential fatty acids that support proper brain development. Additionally, fish can provide varying amounts of iron, calcium, zinc, and magnesium. Certain fish, such as salmon, can also contain vitamin D which is important in the absorption of calcium.

Today I would like to share with you one of my kids’ favorite fish recipes: crunchy fish fingers with avocado dip. It’s an egg-free recipe that you can prepare using different kind of fish and even make ahead, freeze and cook when needed. Be aware that the avocado dip is addictive. 😆 We never have leftovers. It’s a great dip idea but it can also be used as a baby meal skipping the salt or reducing it at a mere pinch!

Ready to cook?

First, cut the fish fillet in sticks, 3-4 inches long. Pat them dry with a paper towel.

Once done, you will prepare three bowls or shallow dishes. One with the flour, one with the milk and yogurt mixed and one with breadcrumbs, garlic powder, oregano, paprika and salt mixed.

Line the bowls one next to the other. 

Start coating one fish finger in the flour. Tap away the extra flour. 

Then dip the fish finger in the yogurt mix so that all the surface is coated.

Using a fork to hold the fish finger, shake out the extra yogurt.

Place the fish finger in the breadcrumbs bowl and sprinkle the breadcrumbs all over the fish finger. Pat the breadcrumbs with your fingers to cover all the surface. Place the fish fingers on a plate and keep going with the other fish sticks. Same order: flour first, yogurt second, breadcrumbs at the end.

Heat the olive oil in a large skillet at medium high and place the fish fingers one next to the other. Cook for 3 min, flip on the other side and keep cooking for additional 3-4 min up until all the sides are nicely golden. Transfer on a serving plate.

Prepare the avocado dip placing all the ingredients in a small bowl: avocado, yogurt, salt, garlic powder, lemon juice. With a fork mash and reduce everything to a smooth puree. If you want a velvety dip you can use an immersion blender with a tall container or a small food processor. 

WHAT KIND OF FISH CAN I USE?

I would suggest white fish fillets, halibut, Mahi Mahi, trout, catfish, cod, salmon, tilapia. When choosing fish for your baby I would suggest either fresh or frozen. Also choose a fish known for a low level of mercury like the listed above. Of course when cutting the fillet into fingers make sure that all the bones have been removed.

CAN I BAKE IN THE OVEN INSTEAD OF PAN FRYING THE FISH FINGERS?

The pan fry method is quick. In 6-7 minutes the fish fingers will be cooked and ready to serve. If you have a bit more time you can bake them at 400F for 15-18 min. 

The trick to get a crispy crust is to place the fish fingers on a cooling rack on a baking tray, that will let the air circulate at the bottom too, preventing it from getting mushy.

IS THERE A DAIRY FREE OPTION?

The yogurt has a big role in this recipe: keeps the fish tender and moist and creates a crunchy outside/creamy inside crust. 

Still, you might want a dairy free option. In this case I would substitute the yogurt with one egg and skip the milk for the fish fingers. For the avocado dip you can substitute the yogurt with firm tofu. 

HOW TO STORE LEFTOVERS?

Fish Fingers. You have few options. You can freeze the fish fingers before cooking them and then start from the skillet step, cooking them directly from the freezer, it will just take few more minutes. If you have cooked fish fingers leftovers you can store them in the refrigerator in an air tight container for up to 3 days or freeze them for up to 3 months. The best way to warm them up is an air fryer or even the toast oven, 5 minutes. They will both keep the crispiness of the crust. You can also use a microwave, 1-2 min should be enough, but the crust will get soft. Still yummy, just soft. 

Avocado dip. This dip is so yummy that I don’t remember storing any leftovers. Still, if it happens you can scoop what is left in an air tight container and place the avocado pit in the center. It’s a magic trick that will prevent the avocado from browning. Enjoy the dip in within two days.

MORE FISH RECIPES?

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Yogurt Fish Sticks with Avocado Dip – egg free
Ingredients
FOR THE FISH STICKS
  • 2 lb. white fish fillets (Mahi Mahi)
  • 2 Tbsp plain Greek yogurt
  • 3 Tbsp milk of your choice
  • 1 cup breadcrumbs (1/2 cup Panko, 1/2 cup Italian)
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1/2 tsp sweet paprika
  • 1/2 tsp sea salt
  • 4 Tbsp all purpose flour
  • 4 Tbsp Extra virgin Olive oil
FOR THE AVOCADO DIP
  • 1 Hass avocado
  • 4 Tbsp plain Greek yogurt
  • 1 tsp lemon juice
Instructions
FOR THE FISH STICKS
  1. Cut the fish fillet in sticks, 3-4 inches long and pat them dry with a paper towel.

  2. Prepare three bowls or shallow dishes. One with the flour,  one with the milk and yogurt mixed and one with breadcrumbs, garlic powder, oregano, paprika and salt mixed. Line the bowl one next to the other. 

  3. Start coating one fish finger in the flour. Tap away the extra flour. 

    Then dip the fish finger in the yogurt mix so that all the surface is coated. Using a fork to hold the fish finger, shake out the extra yogurt.

  4. Place the fish finger in the breadcrumbs bowl and sprinkle the breadcrumbs all over the fish finger. Pat the breadcrumbs with your fingers to cover all the surface. Place the fish fingers on a plate and keep going with the other fish sticks. Same order: flour then yogurt than breadcrumbs.

  5. Heat the olive oil in a large skillet at medium high and place the fish fingers one next to the other. Cook for 3 min, flip on the other side and keep cooking for additional 3-4 min up until all the sides are nicely golden. Transfer on a serving plate.

FOR THE AVOCADO DIP
  1. Place all the ingredients in a small bowl: avocado, yogurt, salt, garlic powder, lemon juice. With a fork mash and reduce everything to a smooth puree. If you want a velvety dip you can use an immersion blender with a tall container or a small food processor. 

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