HEALTHY BAKED FISH STICKS WITH LEMON CAPER SAUCE

229 Cals 31 Protein 15 Carbs 4 Fats
PREP TIME:
15 mins
COOK TIME:
15 mins
TOTAL TIME:
30 mins
YIELD:4 SERVINGS
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!
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.
Serving: 5sticks, Calories: 229kcal, Carbohydrates: 15g, Protein: 31g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 63mg, Sodium: 709mg, Fiber: 1g, Sugar: 2gBlue Smart Points:4Green Smart Points:6Purple Smart Points:4Points +:5