Baked Fish Sticks with Lemon Caper Sauce Recipe

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Leslie Published: December 18, 2020 Modified: July 28, 2021
Baked Fish Sticks with Lemon Caper Sauce Recipe

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.

Preparation: 15 minutes
Cooking: 15 minutes
Total: 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
  • tspblack 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
  • tsppaprika
  • ¼tspkosher salt
  • tspblack pepper

For Crumbs:

  • 1cupPanko crumbs,plain or gluten-free
  • tspOld Bay seasoning
  • 2tspdried parsley flakes
  • ½tsppaprika

Instructions

  1. Combine the yogurt, mayonnaise, capers, chives, lemon juice, salt, and pepper in a small bowl. Set the sauce aside.

  2. Preheat the oven to 450 degrees F, then adjust the rack to the center position. Spray a large rimmed baking sheet with oil.

  3. Slice the fish crosswise into 2-inch long strips, about 1-inch wide.

  4. Combine the egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl.

  5. In a second bowl, combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika.

  6. 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.

  7. Spray the top of the fish with oil, then bake for 12 minutes, until the crumbs are golden and the fish is cooked through.

  8. 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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