Crispy Baked Fish Sticks with Lemon Caper Sauce

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Crispy Baked Fish Sticks with Lemon Caper Sauce

These Crispy Baked Fish Sticks with Lemon Caper Sauce are a healthier, homemade alternative to frozen fish sticks. Coated in a flavorful Panko breadcrumb mixture and baked (or air-fried) to golden perfection, they’re tender on the inside with a satisfyingly crunchy exterior. Paired with a creamy lemon caper dipping sauce, they make a perfect light dinner, lunch, or even appetizer.

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Cuisine: American
Course: Appetizer, Dinner, Lunch

Ingredients

For the Lemon Caper Sauce:

  • ¼ cup fat-free plain Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon drained capers
  • 1 tablespoon fresh minced chives
  • 1 teaspoon fresh lemon juice
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon black pepper

For the Fish Sticks:

  • Olive oil spray or mister
  • 1 pound Alaskan skinless cod fillet (about 1-inch thick, thawed if frozen)
  • 3 large egg whites (or 2 whole eggs)
  • 1 tablespoon Dijon mustard
  • Juice of ½ lemon
  • ⅛ teaspoon paprika
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon black pepper

For the Breading:

  • 1 cup plain or gluten-free Panko breadcrumbs
  • 1 ½ teaspoons Old Bay seasoning
  • 2 teaspoons dried parsley flakes
  • ½ teaspoon paprika

Instructions

1. Prepare the Dipping Sauce

In a small bowl, combine Greek yogurt, mayonnaise, capers, minced chives, lemon juice, kosher salt, and black pepper. Mix well, cover, and refrigerate while preparing the fish sticks.

2. Prepare the Fish Sticks

For Oven Baking:

  1. Preheat the oven to 450°F (232°C). Position the oven rack in the center and lightly spray a large rimmed baking sheet with olive oil.
  2. Slice the cod fillet into strips approximately 2 inches long and 1 inch wide. Pat the pieces dry with paper towels.
  3. In a medium bowl, whisk together egg whites, Dijon mustard, lemon juice, paprika, salt, and pepper.
  4. In a separate bowl, combine Panko breadcrumbs, Old Bay seasoning, dried parsley flakes, and paprika.
  5. Dip each fish strip first into the egg mixture, allowing excess to drip off, then coat thoroughly in the breadcrumb mixture.
  6. Arrange the coated fish sticks on the prepared baking sheet and lightly spray the tops with olive oil spray.
  7. Bake for about 12 minutes, or until golden brown and cooked through.

For Air Frying:

  1. Preheat the air fryer to 370°F (188°C).
  2. Place the coated fish sticks in a single layer in the air fryer basket. Work in batches if necessary to avoid overcrowding.
  3. Cook for 7-8 minutes, flipping halfway through, until golden and crisp.

3. Serve

Serve the fish sticks hot, accompanied by the chilled lemon caper sauce.

Nutrition Information (Per Serving – 5 sticks plus sauce)

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

Recipe Notes

  • Fish substitute: You can also use haddock, tilapia, or any firm white fish.
  • Breadcrumb alternative: For an extra crunch, use crushed cornflakes instead of Panko.
  • Make ahead: The sauce can be made a day in advance and kept refrigerated.

 

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