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Baked Fish Sticks Recipe

4.95 from 34 votes

These healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch and so quick and easy. Bake them in the oven or the air fryer – directions are provided for both.

Prep Time: 15

Cook Time: 15

Total Time: 30

Yield: 4 servings

Course: Appetizer, Dinner, Lunch

Cuisine: American

Equipment

sheet pan

Ingredients

Lemon Caper Sauce:

1/4 cup fat free plain Greek yogurt
3 tablespoons light mayonnaise
1 tablespoon drained capers
1 tablespoon fresh minced chives
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon black pepper

For the Fish Sticks:

olive oil spray (I use a mister)
1 pound Alaskan skinless cod fillet (about 1-inch thick (thawed if frozen))
3 large egg whites (or 2 whole eggs)
1 tablespoon Dijon mustard
1/2 lemon (squeezed)
1/8 teaspoon paprika
1/4 teaspoon kosher salt
1/8 teaspoon black pepper

For the crumbs:

1 cup plain or gluten-free Panko crumbs
1 1/2 teaspoons Old Bay seasoning
2 teaspoons dried parsley flakes
1/2 teaspoon paprika

Instructions

OVEN METHOD:

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 METHOD:

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.

Video

Nutrition

Serving: 5sticks plus sauce, Calories: 229kcal, Carbohydrates: 15g, Protein: 31g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 63mg, Sodium: 709mg, Fiber: 1g, Sugar: 2g

- WW Points: 4

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