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.
Combine the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl. Set the sauce aside.
Preheat the oven to 450 degrees F, then 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 the 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 the fish dry with paper towels, then dip the fish into the egg mixture, then into crumbs and transfer onto the prepared baking sheet.
Spray the top of the fish with oil, then bake for 12 minutes, until the crumbs are golden and the fish is cooked through.
Serve with the lemon caper sauce, and enjoy!
- 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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