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Baked Fish Sticks with Lemon Caper Sauce

These Healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch. So quick and easy, once you try them, you’ll never go back to prepackaged frozen sticks again!

Baked Fish Sticks with Lemon Caper Sauce

Crispy fish sticks get a delicious makeover in this baked, gluten-free version featuring almond “breading” and yogurt-mayo tartar sauce.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Appetizer
Cuisine: American
Keyword: baked fish sticks, fish sticks made from scratch, healthy fish sticks, kid friendly fish
Servings: 4
Calories: 229kcal

Ingredients

Lemon Caper Sauce

  • ¼ cup Fat free plain Greek yogurt
  • 3 Tbsp. Light mayonnaise
  • 1 Tbsp. Drained capers
  • 1 Tbsp. Fresh minced chives
  • 1 tsp. Fresh lemon juice
  • ¼ tsp. Kosher salt
  • tsp. Black pepper

Fish Sticks

  • cooking spray,
  • 1 lb. Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
  • 3 Large egg whites
  • 1 Tbsp. Dijon mustard
  • ½ Lemon, squeezed
  • tsp. Paprika
  • ¼ tsp. Kosher salt
  • tsp. Black pepper

Crumbs

  • 1 cup Plain or gluten-free Panko crumbs
  • tsp. Old Bay seasoning
  • 2 tsp. Dried parsley flakes
  • ½ tsp. Paprika

Instructions

OVEN 

  • Combine all the ingredients for the dipping sauce in a small bowl; set aside.
  • Preheat the oven to 450°F and adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
  • Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
  • Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl,
  • In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
  • Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
  • Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through.

AIR FRYER

  • Preheat the air fryer to 370F.
  • In batches, transfer to the air fryer basket in a single layer and cook until the crumbs are golden and the fish is cooked through, 7 to 8 minutes, turning halfway.

Notes

Serving: 5 sticks

Nutrition Facts

1 servings per container


  • Amount Per ServingCalories229
  • % Daily Value *
  • Total Fat 4g 7%
    • Saturated Fat 0.5g 3%
  • Cholesterol 63mg 21%
  • Sodium 709mg 30%
  • Total Carbohydrate 15g 5%
    • Dietary Fiber 1g 4%
    • Sugars 2g
  • Protein 31g 62%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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    Written by Lisa Yarde

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