Healthy Baked Fish Sticks with Lemon Caper Sauce

4 Freestyle Points 229 Calories

These Healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch. So quick and easy, once you try them, you’ll never go back to prepackaged frozen sticks again! (These fish sticks are also an easy air fryer recipe!)

These Healthy Baked Fish Sticks with Lemon Caper Sauce Making are made from scratch. So quick and easy, once you try them, you'll never go back to prepackaged frozen sticks again!

Easy Baked Fish Sticks

Bake them in the oven or the air fryer, directions provided for both!

How To Make Healthy Baked Fish Sticks

Firm meaty cod fish holds it’s shape perfectly during baking or air frying. 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!

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Healthy Baked Fish Sticks with Lemon Caper Sauce

4 Freestyle Points 229 calories

Total Time:30 minutes

Prep Time:15 minutes

Cook Time:15 minutes

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

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:

  • 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
  • 1/4 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

Directions:

OVEN METHOD:

  1. Combine all the ingredients for the dipping sauce in a small bowl; set aside.
  2. Preheat the oven to 450°F and 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 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 fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet.
  7. 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.

Nutrition Information

Yield: 4 servings, Serving Size: 5 sticks

  • Amount Per Serving:
  • Freestyle Points: 4
  • Points +: 5
  • Calories: 229 calories
  • Total Fat: 4g
  • Saturated Fat: g
  • Cholesterol: 63mg
  • Sodium: 709mg
  • Carbohydrates: 15g
  • Fiber: 1g
  • Sugar: 2g
  • Protein: 31g
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posted April 1, 2014 by Gina
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