• Home
  • American
  • Healthy Baked Fish Sticks With Lemon Caper Sauce
0 0
Healthy Baked Fish Sticks With Lemon Caper Sauce

Share it on your social network:

Or you can just copy and share this url

Ingredients

Adjust Servings:
1/4,1 cup fat free plain greek yogurt cooking spray use a mister cup plain or gluten-free panko crumbs
3,1,1 1/2 tablespoons light mayonnaise pound alaskan skinless cod fillet about 1-inch thick (thawed if frozen) teaspoons old bay seasoning
1,3,2 tablespoon drained capers large egg whites teaspoons dried parsley flakes
1,1,1/2 tablespoon fresh minced chives tablespoon dijon mustard teaspoon paprika
1,1/2 teaspoon fresh lemon juice lemon squeezed
1/4,1/8 teaspoon kosher salt teaspoon paprika
1/8,1/4 teaspoon black pepper teaspoon kosher salt
1/8 teaspoon black pepper

Nutritional information

Calories
Carbohydrates
15g
Protein
31g
Fat
4g
Saturated Fat
0.5g
Cholesterol
63mg
Sodium
709mg
Fiber
1g
Sugar
2g
Blue Smart Points
6
Green Smart Points
Purple Smart Points
Points +

Bookmark this recipe

You need to login or register to bookmark/favorite this content.

Healthy Baked Fish Sticks With Lemon Caper Sauce

Features:
    Cuisine:

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

    • 30 min
    • Serves 4
    • Easy

    Ingredients

    Directions

    Share

    Bake them in the oven or the air fryer, directions provided for both!,Alt=,Firm meaty cod fish holds its 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. Im 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.


    Discover ground-breaking new supplements!    SHOP & SAVE


     

    Steps

    1
    Done

    Preheat the Oven to 450f and Adjust the Rack to the Center Position Spray a Large Rimmed Baking Sheet With Oil

    2
    Done

    Slice the Fish Crosswise Into 2-Inch Long Strips, About 1-Inch Wide.

    3
    Done

    Combine Egg Whites, Dijon Mustard, Lemon Juice, Paprika, Salt and Pepper in a Medium Bowl.

    4
    Done

    in a Second Bowl Combine the Panko Crumbs With Old Bay Seasoning, Dried Parsley and Remaining Paprika.

    5
    Done

    Pat Fish Dry With Paper Towels and Dip the Fish Into the Egg Mixture, Then Into Crumbs and Place on the Prepared Baking Sheet.

    6
    Done

    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.

    7
    Done

    Preheat the Air Fryer to 370f.

    8
    Done

    in Batches, Transfer to the Air Fryer Basket in a Single Layer and Cook Until the Crumbs Are Golden Andthe Fish Is Cooked Through, 7 to 8 Minutes, Turning Halfway.

    Avatar Of Matthew Brooks

    Matthew Brooks

    Soup savant creating warm and comforting bowls of soup perfect for any occasion.

    Recipe Reviews

    There are no reviews for this recipe yet, use a form below to write your review
    Juicy Stuffed Chicken Thighs Delight
    previous
    Juicy Stuffed Chicken Thighs Delight
    Chicken And Vegetable Bake
    next
    Chicken And Vegetable Bake
    Juicy Stuffed Chicken Thighs Delight
    previous
    Juicy Stuffed Chicken Thighs Delight
    Chicken And Vegetable Bake
    next
    Chicken And Vegetable Bake

    Add Your Comment

    nine + six =