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Healthy Baked Fish Sticks with Lemon Caper Sauce

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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 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 with Lemon Caper Sauce

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

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!

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!

Healthy Baked Fish Sticks with Lemon Caper Sauce

5 from 22 votes
4
Cals:229
Protein:31
Carbs:15
Fat:4
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!
Course: Appetizer
Cuisine: American
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!
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Yield: 4 servings
Serving Size: 5 sticks

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

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.

Last Step:

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Video

Nutrition

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

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149 comments on “Healthy Baked Fish Sticks with Lemon Caper Sauce”

  1. Finding a “non-fishy” fish recipe that is also remotely healthy, can be challenging to say the least. My husband and I were both positively surprised by how simple and incredibly delicious this meal turned out. To avoid waste, we used the entire egg for the “batter” (versus just using the egg whites). To add crispiness, we broiled the nuggets on low for 5-10min. They nuggets were divine and “fish smell free”. Thank you so much for sharing this incredible recipe with the world. It will be a new staple in our weekly repertoire.

  2. Love love this recipe, used Australian sea bass as I had no cod and was still fantastic! Keep the healthy recipes coming!

    1. I do that with a catfish nuggets recipe I enjoy.  I dip and bread the nuggets and freeze individually on a cookie sheet, Once fully frozen, I package and vacuum seal in serving portion size bags.  When I air fry, I don’t unthaw.  I open the bag, make sure they aren’t sticking together in a big lump, and air fry. Super easy and makes for great lunches.

  3. Excellent!!! I don’t write reviews often but this meal is super easy, light, & delicious! I served with an arugula, apple, walnut salad with lemon – a perfectly, satisfying meal. Will be adding it to our rotation, which is saying a lot because I am picky with recipes that I make again & again! 

  4. These are fantastic and easy ! My kids aren’t a fan of the bay seasoning but really enjoyed them overall. I might try mixing some Parmesan cheese for the bay seasoning  next time . Thank you for such a great recipe ! 

    1. I use everything bagel seasoning instead of Old Bay and they are yummy! The kiddos might like that option…