How To Make Baked Fish Sticks with Lemon Caper Sauce
These crusty baked fish sticks with a tangy sauce made of capers is a healthier version of the fried ones! Whip up a serving in just 30 minutes.
Serves:
Ingredients
For Lemon Caper Sauce:
- ¼cupGreek yogurt,fat free, plain
- 3tbsplight mayonnaise
- 1tbspcapers,drained
- 1tbspfresh chives,minced
- 1tsplemon juice,fresh
- ¼tspkosher salt
- ⅛tspblack pepper
For Fish Sticks:
- cooking spray,use a mister
- 1lbAlaskan skinless cod fillet,about 1-inch thick, thawed if frozen
- 3large egg whites
- 1tbspDijon mustard
- ½lemon,squeezed
- ⅛tsppaprika
- ¼tspkosher salt
- ⅛tspblack pepper
For Crumbs:
- 1cupPanko crumbs,plain or gluten-free
- 1½tspOld Bay seasoning
- 2tspdried parsley flakes
- ½tsppaprika
Instructions
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Combine the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl. Set the sauce aside.
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Preheat the oven to 450 degrees F, then adjust the rack to the center position. Spray a large rimmed baking sheet with oil.
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Slice the fish crosswise into 2-inch long strips, about 1-inch wide.
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Combine the egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.
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In a second bowl, combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.
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Pat the fish dry with paper towels, then dip the fish into the egg mixture, then into crumbs and transfer onto the prepared baking sheet.
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Spray the top of the fish with oil, then bake for 12 minutes, until the crumbs are golden and the fish is cooked through.
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Serve with the lemon caper sauce, and enjoy!
Nutrition
- Calories: 241.32kcal
- Fat: 8.30g
- Saturated Fat: 1.43g
- Trans Fat: 0.00g
- Monounsaturated Fat: 2.40g
- Polyunsaturated Fat: 3.09g
- Carbohydrates: 14.50g
- Fiber: 1.23g
- Sugar: 2.05g
- Protein: 26.23g
- Cholesterol: 51.16mg
- Sodium: 468.52mg
- Calcium: 76.68mg
- Potassium: 557.51mg
- Iron: 1.12mg
- Vitamin A: 25.55µg
- Vitamin C: 6.39mg
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