Baked Fish Sticks Recipe

Name: Baked Fish Sticks Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Indonesian
Ingredients: 1/4 cup fat free plain Greek yogurt; 3 tbsp light mayonnaise; 1 tbsp drained capers; 1 tbsp fresh minced chives; 1 tsp fresh lemon juice; 1/4 tsp kosher salt; 1/8 tsp black pepper; olive oil spray (I use a mister); 1 lb Alaskan skinless cod fillet (about 1-inch thick (thawed if frozen)); 3 large egg whites (or 2 whole eggs); 1 tbsp Dijon mustard; 1/2 lemon (squeezed); 1/8 tsp paprika; 1/4 tsp kosher salt; 1/8 tsp black pepper; 1 cup plain or gluten-free Panko crumbs; 1 1/2 tsp Old Bay seasoning; 2 tsp dried parsley flakes; 1/2 tsp paprika

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.

⏱ 30 min 🔨 Prep 15min 🔥 Cook 15min 📊 Medium 🍽 4 servings 👁 7

Instructions

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.
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.

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Nutrition per serving

229kcal

💰 Cost Estimate

Total Ingredients
$1249.00

Per Serving
$312.00/serving

🏠 Savings
~$2498.00 vs buying!

📋 Price Breakdown (89% ingredients detected)

Ingredient	Amount	Subtotal
fat free plain Greek yogurt	0.25 cup	$56.00
light mayonnaise	3 tbsp	$19.00
drained capers	1 tbsp	-
fresh minced chives	1 tbsp	$13.00
fresh lemon juice	1 tsp	$3.00
kosher salt	0.25 tsp	-
black pepper	0.125 tsp	$3.00
olive oil spray	-	-
Alaskan skinless cod fillet	1 lb	$396.00
egg whites	3 large	$165.00
Dijon mustard	1 tbsp	$13.00
lemon	0.5	$294.00
paprika	0.125 tsp	$3.00
kosher salt	0.25 tsp	-
black pepper	0.125 tsp	$3.00
plain or gluten-free Panko crumbs	1 cup	$240.00
Old Bay seasoning	0.5 tsp	$2.00
dried parsley flakes	2 tsp	$26.00
paprika	0.5 tsp	$13.00