Description
Equipment
sheet pan
Ingredients
These healthy Baked Fish Sticks with Lemon Caper Sauce are made from scratch and so quick and easy. Bake them in the oven or the air fryer – directions are provided for both.
1/4cupfat free plain Greek yogurt
3tablespoonslight mayonnaise
1tablespoondrained capers
1tablespoonfresh minced chives
1teaspoonfresh lemon juice
1/4teaspoonkosher salt
1/8teaspoonblack pepper
For the Fish Sticks:
olive oil spray, I use a mister
1poundAlaskan skinless cod fillet, about 1-inch thick (thawed if frozen)
3largeegg whites, or 2 whole eggs
1tablespoonDijon mustard
1/2lemon, squeezed
1/8teaspoonpaprika
1/4teaspoonkosher salt
1/8teaspoonblack pepper
For the crumbs:
1cupplain or gluten-free Panko crumbs
1 1/2teaspoonsOld Bay seasoning
2teaspoonsdried parsley flakes
1/2teaspoonpaprika
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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