Healthy Baked Fish Sticks with Lemon Caper Sauce

A healthier and light alternative to the processed sticks found in the freezer aisle!

Making fish sticks from scratch is quick and easy. Once you try them, you’ll never go back to prepackaged frozen sticks again!

Firm meaty cod fish holds it’s shape perfectly during baking, and to get a crisp golden flavorful crust I combined panko crumbs with a little Old Bay and spices to get a faux-fried coating without the need to deep fry. I’m a dipper, I love dipping my food in condiments, and was really happy with how this lemon caper sauce turned out – you can really taste the fresh chives and lemon, which is the perfect compliment to the fish.

Although there’s nothing like catching your own fish, that’s not always possible. So when purchasing seafood, I always look for sustainable options, whether it’s fresh or frozen. The first time I heard the term “sustainable seafood” was a few years back in San Francisco at an Alaska Seafood cooking demonstration where I learned that unlike many of the world’s other fish populations, Alaska’s are managed for protection against overfishing ensuring a healthy, wild and sustainable harvest for our future generations. So when I see the Alaskan Seafood label, I know I’m making a sustainable choice. I also have the (free) Seafood Watch App on my phone which I LOVE and always refer to before purchasing fish. It’s simple to follow – you simply type the name of the fish and it gives you a green, yellow or red dot, plus suggestions for good alternatives. It’s also a great idea to talk to your fish monger!

Healthy Baked Fish Sticks with Lemon Caper Dipping Sauce
Servings: 4 • Size: 5 sticks + sauce • Points +: 5 pts • Smart Points: 6
Calories: 229 • Fat: 4 g • Carb: 15 g • Fiber: 1 g • Protein: 31 g • Sugar: 2 g
Sodium: 709 mg • Cholesterol: 63 g


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:

  • cooking spray (I use a mister)
  • 1 pound Alaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
  • 3 large egg whites
  • 1 tablespoon Dijon mustard
  • 1/2 lemon, squeezed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper

For the crumbs:

  • 1 cup plain Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon paprika


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.